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One Disadvantage to Using Metamucil for Weight Loss
Metamucil has only one problem with weight loss and weight management. As a fiber supplement, Metamucil is excellent. It’s a great way to add much-needed fiber to a person’s diet.
One rounded tablespoon of Metamucil with natural sugar provides 3 grams of dietary fiber. The recommended dosage is one rounded tablespoon up to three times a day for 9 or more grams of dietary fiber in a person’s diet. For appetite suppression, the recommendation is to take 2 tablespoons before each meal. With 3 servings, the fiber intake is up to 18 grams.
The FDA recommends 28 grams of dietary fiber per day. Used for appetite control, Metamucil alone covers 18 grams of that. And the amount of fiber from the sugar-free version of Metamucil is the same as that “with real sugar.”
Based on its macronutrient content, Metamucil is fat free. It’s not, it’s a free carb. Two tablespoons of Metamucil with natural sugar contains 23 grams of carbohydrates, with 16 grams of added sugar. Two tablespoons of the sugar-free version has 10 grams of carbs and no added sugar.
Although there are versions of Metamucil with Stevia and other alternatives, the two most popular are Metamucil Real Sugar Orange Smooth Powder and its sugar-free version. And his popularity is a no-brainer for me. I love both products.
The taste reminds me of Tang. I loved Tang growing up. Astronauts drink and a whole day’s worth of Vitamin C. What’s not to love? With Metamucil, I get the great taste of Tang and all the great benefits of fiber.
However for all the good things about Metamucil, there is one problem. That problem is sugar. Let’s assume that people use Metamucil as a supplement on demand. Two tablespoons before each meal brings 69 grams of carbs into the game and 48 grams of added sugar. It’s not the end of the world, but it’s just like a soda can. A lot of sugar.
Because one is using it for appetite control, it can cause weight problems. Although it’s good to get 18 grams of dietary fiber, it comes at a cost of eating 48 grams of sugar. And sugar has no nutritional value. In fact, one could say that the nutritional value is poor.
Another popular item is the sugar-free version. With no added sugar, it seems to address all added sugar issues. However, the removal of natural sugar is replaced by the addition of aspartame. Although aspartame has been approved by the FDA, it is still expensive for some in the weight loss community. Many people drink diet soda and still gain weight.
Aspartame may not be the right decision, but artificial sweeteners need to be understood – they are artificial. Now there are Stevia variations but Metamucil Real Sugar Orange Smooth Powder remains the most popular.
So, the question becomes one of the options. Finally, if someone wants to continue to enjoy the benefits of Metamucil but thinks about everything added by sugar and sweeteners (except Stevia), what are the options. Well, one option is to ditch the fiber supplement and focus on fiber.
If your diet is rich in protein, there is no need to supplement. An avocado has 6.7 grams of fiber. Apples, carrots, beets, strawberries, and broccoli all add up to 2 to 3 grams per serving. Blackberries and raspberries range from five to six grams. Beans and peas come in at 7 to 9 grams. Chia seeds are high in fiber, with about 10 grams per ounce!
Another option is to look at the ingredient list for Metamucil. Psyllium husk. Psyllium husk is Metamucil’s only source of fiber. When the maltodextrin, citric acid, etc. are removed, what remains is the psyllium husk.
A tablespoon of Psyllium husk contains 6.47 grams of fiber and no sugar. One tablespoon of Metamucil Real Sugar Orange Smooth Powder provides 3 grams and 8 grams of natural sugar. Measure for measure, taking Psyllium husk directly will give you the most bang for your buck.
However, in the rush of the day, it can be difficult to get all the fiber a person needs from all foods. And if appetite control is the issue, then an addition like Metamucil to the pill is fine. Also, the experience of drinking Psyllium mixed with water is much less sweet than drinking that wonderful Tang like Metamucil. Generally, Psyllium husk does not dissolve very well in water. Just drink everything quickly. Honestly, it’s not fun.
For dietary fiber supplementation, Metamucil is a good choice. However, one should know that it can be caused by consuming too much sugar or sweets. So for weight loss or weight management, the extra 48 grams of sugar and/or artificial sweeteners can be problematic.
Finally, I would be remiss if I didn’t mention Metamucil as a digestive health supplement, specifically for reducing constipation and promoting bowel movements. Actually, my first reason for taking Metamucil was to help my sinuses. Sugar and weight or loss, then I highly recommend Metamucil for this reason. But, then this will be a topic for another article on its own.
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