What is Fiber?
Fiber was considered to be an inert part of food, passing undigested from mouth to anus and expelled intact in the stool. This view has been revised and the term ‘fiber’ now encompasses complex carbohydrates and natural polymers such as cellulose and woody plant lignin, as well as pectin and various gums (guar, Arabic, agar, carrageenan) and psyllium, and many others not yet identified. Far from being inert, different fibers exert different bodily effects. Fiber is often divided into two broad classes: insoluble and soluble forms. Wheat bran, for instance, is an insoluble form that is a good stool-softener but a poor absorber of cholesterol, a function that the soluble form, oat bran, does better.
When and How much Fiber should you take?
Women need 25 grams per day and men should get 38 grams per day, according to an Institute of Medicine formula based on getting 14 grams of fiber for every 1,000 calories
Add more plant foods to your diet – vegetables, beans, fruit, whole grains, and nuts – can help and is one of the major recommendations by health professional.
These foods are all naturally rich in nutrients, including fiber, and provide all the health benefits that go along with a fiber-rich diet.
Top sources of fiber are: beans (all kinds), peas, lima beans, soybeans, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, corn meal, bran, raspberries, blackberries, and prunes.
Good sources of fiber include: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes, corn, snap beans, asparagus, cabbage, whole wheat pasta, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.
Avoid refined grains — such as white flour, white pasta, and white rice — and replacing them with whole grains is a great way to boost the amount of fiber in your diet. The Dietary Guidelines recommend at least half your grains be whole grains, but more is better
Normalizes Blood Sugar
Your blood sugar goes up after eating a meal. Sugary snacks and simple carbohydrates, such as white bread, increase your blood sugar more than a healthy meal packed with fiber-rich foods. Fiber works to stabilize your blood sugar and keep it within acceptable parameters by reducing the speed at which your body breaks down carbohydrates and releases glucose into your bloodstream.
Weight Management
Eating fruits, vegetables and whole grains help you control your weight. The ADA notes that the body processes fiber more slowly than simple sugars. This slow processing time helps your body maintain a feeling of “fullness. When you do so you are not tempted to fill up on sugary, calorie-laden snacks that contribute to weight gain. In addition, fiber-rich foods are also very low in calories and fat.
Maintains Low Cholesterol
Your body contains two types of cholesterol HDL, or “good,” cholesterol and LDL, or “bad,” cholesterol. The National Institutes of Health warns that high LDL cholesterol levels contribute to heart disease by building up on the walls of your arteries. Over time, this cholesterol buildup slows blood flow to your heart and can cause chest pain or heart attacks. While weight, age, physical activity levels and heredity all play a role in determining your LDL cholesterol levels, eating a diet rich in fiber helps eliminate excess LDL cholesterol from your blood.
Helps in Intestinal Health
Fiber is not completely digested by the time it reaches your intestines. Once it reaches this point, it ferments within your large intestine and promotes the growth of beneficial intestinal bacteria. As fiber passes through your system, it absorbs excess water within your gastrointestinal tract. This adds additional weight to your stool, making it easier to pass. In this way, fiber helps regularity and reduces constipation.
No comments:
Post a Comment