Why should I add fiber to the menu? They inhibit the absorption of blood sugar after meals, they create a sense of fullness and fullness in this way the fibers help to maintain or reduce weight.
Dietary fiber is a sub-family of carbohydrates but our body can not break it down and do not provide calories.
What are the benefits of fiber?
They inhibit blood sugar absorption after meals and can improve sugar balance. They cause increased chewing work, increase the volume of food passing through the intestines thereby, creating a feeling of fullness and satiety. In this way, they help to maintain or reduce weight.
Eating fiber-rich foods is associated with better quality of life and reduced risk of cardiovascular disease and various cancers. However, it is not entirely clear whether fiber in food is an active factor or marker for other factors found in fruits, vegetables, legumes, and cereal grains. Therefore, it means that the fiber must be obtained from the food itself and not from food additives.
Two different types of fiber.
The main contribution of the aid to normal bowel movements, such as to prevent constipation. They are found in whole grains, bran, vegetables and fruit (with shell).
They are primarily used to moderate the rise in blood sugar and cholesterol levels. These fibers undergo fermentation by the bacteria in the colon to produce components that have a beneficial effect on health (prebiotics). They are found mainly in legumes and bran.
How much fiber should you eat a day?
For women ages 19 to 50, the recommendation is 25 grams. For those aged 50 years and older, the recommendation is 21 grams.
For men between the ages of 19 and 50, the recommendation is 26 grams. For those aged 50 and over, the recommendation is 30 grams.
It is not easy to achieve the recommended goal. You should eat about 4 kg of lettuce to get 30 grams of fiber. The same amount of fiber is obtained from three kilograms of spinach and seven kilograms of apples.
That’s a lot! How can I achieve the recommended amount?
It is not expecedt to get all the fiber needed from just one food. A daily menu of cereal with bran, whole wheat bread, a number of vegetables and fruit along with starchy foods can easily provide you with enough fiber that meets the recommended amount. Popcorn and nuts (in limitations, of course) also provide a generous amount of fiber. Some fiber-rich foods also contain a significant amount of carbohydrates, which should be controlled. So, despite the importance of fiber in your diet, you should consult your dietitian about the desired amounts and their combination in your diet.