Fiber a blessing for our body

Soluble fiber - its role in a wholesome diet

todayâ food but not from food and soluble fiber is a significant part of our diet. The key reason because of its importance is so it passes through the human body without absorption.

What is soluble fiber?
Soluble fiber consists of edible parts of plants that have the intestine is not able to digest and absorb minute and as much as the large intestine intact. Among these non-starch polysaccharides (for example, cellulose, hemicellulose, gums, pectin), oligosaccharides (such as beans), lignin plant and related materials (such as wax and suberin). Soluble fiber includes the term also referred to as the sort of starch resistant starch (found in legumes, seeds, grains milled partly and some breakfast cereals) which can be resistant to digestion in the small intestine and reach the large intestine intact.

Soluble fiber sources

Was found soluble fiber in the fruit (pear, strawberry, blackberry, raspberry, currant and orange) and vegetables (Brussels sprouts, artichokes, onions, garlic, corn, peas, green broccoli, beans, etc.), legumes (lentils, chickpeas, beans, etc.), whole grains (wheat, oat bran, baking full or multi-grain cereals, etc.).

Kinds of soluble fiber


Often, fiber is classified according to its solubility in dietary fiber or insoluble. Available on both types of fibers in various proportions in foods that contain fiber. Oats, barley, fruits, vegetables and legumes are good resources of soluble fiber. Whole grain bread and whole wheat are rich resources of fiber is soluble.

Soluble fiber and health


Soluble fiber ingested moves through the large intestine, where are partially or completely fermented by the intestinal bacteria. Through the fermentation process, and the different products, and short-chain fatty acids and gases are formed. And derive the beneficial health ramifications of soluble fiber from the combined action of the fermentation and by-products caused by this process.

The key physiological effects related to soluble fiber concern:
• bowel function
Soluble fiber, particularly fiber is soluble, and helps prevent constipation by increasing stool weight and reduce intestinal transit time. And this effect is enhanced if fiber intake is associated by having an upsurge in the total amount of water.
Short fatty acids, produced a set when fiber is fermented by intestinal bacteria, and are a significant source of energy for cells of the colon, and can inhibit the growth and spread of cancer cells in the intestine.


By improving bowel function, soluble fiber can reduce the risk of diseases and disorders such as for example diverticular disease or haemorrhoids, and might have a protective effect against colon cancer.

• blood sugar levels
Dietary fiber can slow digestion and absorption of carbohydrates and thus reduces the rise in blood glucose occurring after meals (postprandial) and insulin response. It can help people who have problems with diabetes and control blood sugar better.

• Cholesterol
The outcomes of epidemiological studies identify another role for soluble fiber in the prevention of coronary heart problems (CHD) to boost lipid profiles in the blood. Clinical trials confirm the results of those studies. Viscous fiber consistency such as for example pectin, rice bran or oat bran lower serum cholesterol, total cholesterol and LDL (low-density lipoprotein, or bad cholesterol). At once, research continues showing that full of soluble fiber diet of mixed origin also protect against CHD.

• Other effects
While preventing constipation, improve blood sugar levels and lipid profiles in the blood are derived mainly great things about a diet abundant with soluble fiber, do not forget the other positive results. For example, because fiber provides bulk in the dietary plan without adding calories, and might have the aftereffect of satisfying and help control weight.

To take advantage of all the ramifications of fiber are essential to alter the resources of fiber in the diet. Diets with fruits and vegetables, lentils, beans and whole grains not merely provide soluble fiber but in addition to a great many other nutrients and food ingredients required for optimal health.

Dietary Guidlines

The first steps of the newest dietary guidelines for Europe ...
At the request of the European Commission and the European Food Safety Authority (EFSA, to shorten in English) and the development of guidelines on fats, carbohydrates, fiber and water consumption, taking into consideration the newest findings in this field. These dietary reference values ​​establish optimum level of nutrients in a balanced diet when section of a healthier life-style generally, and plays a part in maintaining good health.
Update in progress
At present, the European Food Safety Authority (EFSA) update dietary reference values ​​(black box) that was published in 19931. This can provide nutrition guidance very comprehensive, for example, regarding food labels and identify targets of public health in Europe. After consultation with Member States, the scientific community and other stakeholders, it's been deployed VDR fat, carbohydrates, fiber and water2. Work continues on the development of energy, protein, vitamins and minerals currently.
Considerations of chronic diseases
Before, it absolutely was aimed at the recommended daily intake values ​​in the initial place to avoid nutrient deficiencies identified. In recent decades, it's been found that the nutritional composition of the dietary plan affects the development of chronic diseases such as for example cancer, diabetes, osteoporosis and cardiovascular disease, and therefore in the long-term health. Because of this, today VDR include daily use of foods such as for example carbohydrates, fiber and fat.
Carbohydrates period
Instead of using specific values, EFSA refers to the acceptable range the intake of carbohydrates (sugar and starch-rich carbohydrates combined), called the reference amount set. Diets that daily use of energy and composed by 45-60% carbohydrates in conjunction with less fat and saturated fat, improve metabolic risk factors of the illness crónicas3. It's not assigned to a particular or a top limit for the use of total sugars or added sugars amount because it did not find sufficient evidence linking high consumption with weight gain, lack of micro-nutrients or decay. To prevent tooth decay, it is preferred to keep up good oral hygiene utilizing a toothpaste containing fluoride.
Fiber threshold
On the basis of the recommendation of fiber intake on the total amount needed to be a proper intestinal transit, it's been established at 25 g per DAY3. There's evidence that eating foods such as for example whole grains, fruits and vegetables full of fiber, helps control weight and reduce the risk of cardiovascular disease, diabetes type 2 and if we consume more than 25 grams daily of the illness so far. It is preferred this information under consideration when setting goals linked to food.
Fat separator
The Commission also determines the reference of fat intake from 20% to 35% of the sum total daily energy4 group. In this range, on the basis of the reviews of dietary intake, they've not seen the patent lack of nutrition or negative effects on fat in the blood or body weight. It can be noted that high fat intake may be compatible with good health and normal body weight, with regards to the form of food consumed and the amount of physical activity. Follow the sound from the nutritional perspective diet and should contain the smallest amount of level of saturated fat and trans fat unnecessary for the body. No specific degrees of monounsaturated and polyunsaturated fats, fatty but it should replace saturated replaced whenever possible and referred to. Omega-3S, found in oily fish, are specifically useful for the heart and steady enough consumption to 250 mg per day. Simply consume 20 grams daily because of this salmon cantidad5.
Water
Eating sufficient amounts of water is imperative to virtually all body functions, especially to regulate body temperature. 10% loss in body water may be fatal. Water consumption can vary greatly; is conducted more physical exercise or high ambient temperature, and required more water. The appointment of a sufficient quantity body in cases of moderate activity and the temperature in the open in 2 liters for girls and 2.5 liters for men.6 air. This amount includes the drinking tap water of all of the food as eaten.
Nutrition advice
To be useful for consumers, and VDR should really be translated into practical advice in what foods to consume and in what quantity and proportion. These principles should be the guiding food consider cultural differences in the use of food in areas or different countries to be practical to implement and should provide simple tips on recommended dietary patterns to keep up good health and the prevention of related diseases and Feeding7. Is still unclear exactly what the perfect intake of carbohydrates (especially sugar), fiber and fat. Therefore, it is probable these guidelines change later on while they arise and clear evidence of the connection between diet and health.

Blood cholesterol

Eating oat beta-glucan regularly helps maintain normal blood cholesterol

Because of the increasing prevalence of cardiovascular disease (CVD), identifying functional foods that reduce CVD risk factors (including high blood cholesterol) is an essential part of research. A body of evidence has accumulated, strengthening the association between oat beta-glucan consumption and a reduction in blood cholesterol, in accordance with an assessment by researchers from the University of Manitoba, Canada.

The researchers reviewed studies that assessed the results of oat beta-glucan on blood cholesterol levels over no less than two weeks. Sourced elements of oat beta-glucan included oat bran, oat meal and rolled oats, that have been consumed as breakfast cereals, biscuits, bread, muesli, muffins, and powders. The selected studies were published between 1997 and 2010; 22 studies met the inclusion criteria (20 clinical trials, 1 systematic review, and 1 meta-analysis).

Beta-glucan, a kind of dietary fibre present in abundance in oats, has been recognised as having blood cholesterol-lowering properties. A major proposed mechanism is that dietary oat beta-glucan forms a viscous layer in the small intestine. The viscous layer attenuates the intestinal uptake of dietary cholesterol along with the re-absorption of bile acids (which the human body makes from cholesterol). In response, the human body draws upon the pool of circulating cholesterol to make new bile acids. Lower uptake of cholesterol from the gut combined with more bodily cholesterol employed for bile acid production results in reduced degrees of cholesterol circulating in the blood.

Overall, the majority of observational studies published since 1997 support a connection between dietary beta–glucan and a reduction in blood cholesterol levels. Daily doses of at the least 3 grams may reduce plasma total and LDL cholesterol levels by 5-10%, respectively. Such intakes can be performed by consuming 2-4 portions daily of oat-based products (e.g. breakfast cereals, breads and crackers).

Interestingly, the mode of administration and/or the foodstuff matrix along with the method of processing the oat products may all influence its cholesterol-lowering abilities. When beta-glucan is put into a liquid matrix, such as for example milk or fruit juice, it seems to be more efficient in comparison to a solid matrix, such as for example bread or cookies which yielded conflicting results. Furthermore, the molecular weight and viscosity of oat beta-glucan may play a significant role in determining its cholesterol lowering ability. It's been observed that the physical structure of beta-glucan is vulnerable to being damaged through the processing and cooking of oats, which might decrease its molecular weight and viscosity. However, this remains a place requiring further research.

The Dietetic Products, Nutrition and Allergies panel of the European Food Safety Authority (EFSA) concluded that on the basis of the data available, a cause and effect relationship has been established between the consumption of beta-glucans and the reduced amount of blood cholesterol concentrations. Hence, these health claim has been approved by EFSA: “Regular consumption of beta-glucans plays a role in maintenance of normal blood cholesterol concentrations.” To be eligible because of this claim, foods should provide at the least 3 grams daily of beta-glucans.

Consistent with the EFSA opinion, the authors concluded that consuming at the least 3 grams daily of oat beta–glucan, within a diet lower in saturated fat and a wholesome lifestyle may promote cardiovascular health.

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Fruits and fiber

If you eat plenty of fruit, will I get all the fiber I want?
"Fiber" is really a generic term fond of materials of plant origin that humans can not digest or only partially, and provide viable versions soluble and insoluble. Fruits and vegetables are a wealthy source of soluble fiber. If they enter into experience of water, it forms a solution that seems to greatly help even blood sugar and lower cholesterol in the body. It absolutely was found insoluble fiber entirely grains. They absorb water and allow the largest formed stools, which helps to ease and prevent digestive disorders like constipation. Whole grains also provide your body with plenty of nutrients and protective anti-oxidant such as for example selenium and vitamin E. get fiber from fruits and vegetables is very positive, but absorption through other sources such as for example whole foods can also be essential for health and wellness.

Sugar and its problems

Since overweight and obesity and complex countries, it is unlikely that food or food group one are the main reason for obesity. A recent systematic review showed that eating sugars and has been related to increased weight, an impact that is fully explained by the difference in energy consumption related to azúcar8. Since all carbohydrates are simple to digest contains 4 kcal / g, replace sugar (grams per gram) through energía8 reduce the total amount of starch. Energy that brings proteins is 4 kcal / g. Fat provides 9 kcal / g alcohol 7 kcal / g. As mentioned above, increased dietary intake of any source of energy for the power needs could eventually lead to weight gain, unless it is offset by a rise in physical activity. Moderate sugar to only the daily requirement of energy can lessen the danger of obesity, eating.

Is the reason sugar diabetes?

Type 2 diabetes mellitus is the main kind of diabetes and affects 90% of individuals with diabetes worldwide. Diabetes rates are higher among older people are related to excess weight, especially in the abdominal area, and lack of physical exercise and diet a little saludables9.

Didn't prove a causal relationship between the sum total quantity of sugars or perhaps a certain kind of sugar and diabetes type 24. In some studies, and coincided with the use of sugary drinks is higher than this enfermedad10,11 rates. Could it be that the link be relevant factors indirectly connected to lifestyle, such as increased body weight. Weight loss and changes in lifestyle, including diet and physical exercise can prevent or delay the development of diabetes, and lessen the danger of complications in the long term. Dietary recommendations for people with diabetes don't change from those of the general population.

No table sugar features a glycemic index?

No. table sugar or sucrose features a glycemic index (GI) intermedio1.

The GI measures the increases and decreases in blood sugar after eating foods that have carbohydrates in comparison to a regular food, which can be usually white bread or glucose. The digestion of low-GI foods and absorbed more slowly, leading to less with regards to blood glucose response weighed against the exact same high-GI foods. And connected to diets containing foods with a GI less with a lowered risk of metabolic diseases, including diabetes. Glucose and maltose have a higher GI. Table sugar comprises glucose and fructose. Fructose is a carbohydrate with GI (very) low, and therefore the current presence of sucrose IG average. Lactose has, moreover, one BAJO1 IG.

GI value of the food also requires the content of soluble fiber and other nutrients, such as fat and protein (reduction IG), as well as cooking methods and procesado1. In general, the reaction to sugar in the blood is influenced by the sum total value of the GI of different foods and the sum total quantity of carbohydrates ingested.

Sugar, can generate hyper-activity in children?

Many parents think that number too much sugar can contribute to hyperactivity in children, but has not been confirmed this relationship through scientific evidence. This belief originates from case studies from the seventies. However, previous studies of serious methodological problems suffered. More empirical studies don't support the view that sugar intake leads to increased activity or hiperactividad12. The connection between sugar intake and the amount of activity might be a consequence of the phenomenon of "reverse causality": the absolute most active children need more energy, and therefore have higher quantities of sugar consumption.