Most people understand the importance of dietary fiber in their diet. Much has been said about its importance in heart health, diabetes, cancer prevention, and even weight control.
What is less well understood is how different types of fiber effect the body. Some provide fecal bulk, some are quickly absorbed into the blood stream than others, and thus increase the level of sugar in the blood faster, and yet others provide benefits to the heart.
So, despite the apparent simplicity, the fibers of complex topics. While all types of fiber are important, if you are looking to prevent or manage certain conditions, it is not enough to just look at the total dietary fiber as it is written on the packaging of food.
Dietary fiber is broadly classified into soluble and insoluble fiber. Soluble fiber is fermented in the colon, and plays a role in slowing the absorption of glucose into the bloodstream. It also encourages the growth of "friendly" bacteria that help break the gall, and are involved in the creation of B vitamins like folic acid, niacin, pyridoxine i.
Insoluble fiber, on the other hand, seems a bit like intestinal broom. It provides bulk to the stool, and it seems that they pass through easily and quickly. It's kind of fiber that keeps you "regular"and not insoluble fiber.
Insoluble fiber does not give a feeling of fullness, however. This makes it great for weight loss and control hunger. It also keeps blood sugar levels more stable, although research into the rate at which carbohydrates enter the bloodstream they discovered that there are some significant differences within the foods that make up the fiber group. Dietary fiber can thus be rated by their glycemic index, which effectively ranks fiber foods with each other on a relative scale.
The idea is to try and include more low gylcemic index food. Foods with high glycemic index cause blood sugar levels to spike, providing too much power in the blood in the form of carbohydrates, which in turn sets off the body sugar control hormones - insulin. This way you get 'high' followed by a sharp drop. This leads the body to want more carbohydrates to balance again, leads to cravings and overeating, such as fatigue and moodiness.
low glycemic index foods include lentils, chickpeas, baked beans, fruit loaf, salmon sushi, barley, milk, low fat custard, soy milk, yogurt (not diet yogurt), apples, strawberries, grapes, spaghetti, peas , carrots, fructose, strawberry jam, chocolate and milk.
moderate glycemic index foods include pea soup, rye bread, porridge, muesli, ice cream, bananas, pineapple, kiwi, potatoes, beetroot, white sugar, honey, and mars bars.
high glycemic index foods include broad beans, bagels, white bread, brown rice, watermelon, Udon noodles, Desiree, Pontiac and Sebago potatoes, and glucose.
I and soluble and insoluble fiber, however. A study published in the American Journal of Clinical Nutrition found that in 6000 a group of French men and women, those with the highest levels of soluble and insoluble fiber in their diet have a lower risk of overweight, less risk of blood pressure problems, cholesterol problems, and they had better levels of triacylglycerols, and homocysteine. last two of measure3 heart health.
Fiber from cereals was linked to lower body fat, lower blood pressure and lower homocysteine levels. Those with higher intake of vegetables, also a source of fiber, had lower blood pressure and lower homocysteine levels. Fiber from fresh fruit was associated with lower waist hip ratio (good news for dieters!), and lower blood pressure. And fiber from dried fruit, nuts and seeds (like sesame seeds, sunflower seeds, pumpkin seeds) was also associated with lower waist hip ratio, lower body fat, better concentration, and fasting glucose. Fasting glucose compared to having a stable level of glucose between meals. If it dips too low, we crave things, often sweets.
Fiber has another interesting benefit. In people with type 2 diabetes, found that lower levels of 'bad' cholesterol and increase levels of "good" cholesterol. It has already been established that fiber supplements will lower the levels of bad cholesterol in people, whether they have diabetes or not. But this new study found that fiber supplements decreased reabsorption of cholesterol from food.
To get this benefit, it is important to time taking a fiber supplement in which the meals. Study participants were drinking fiber supplement before meals, and to ensure that the fiber in the intestines when the meal is eaten. people participated in the study for 90 days and their average age is 59 years.
References:
1 Australian Healthy Food, November 2005
2 nutraingredients.com / news / ng.asp? id = 64 759
3 nutraingredients.com / news / ng.asp? id = 57 887
4 nutraingredients.com / news / ng.asp? id = 64 462
4 nutraingredients.com / news / ng.asp? id = 64 462
...
