Benefits of fiber

In this era of processed food, we love to have food that literally melts in our mouth - that means the carbohydrates (grain) will have to be stripped of its tough outer coating. We like to ingest the creme'-de-la creme'  of the inside core of the grain without its chewy, non-digestible and non-desirable outer layer.

We love to chew less. We also love to have food that dissolves in the mouth immediately after ingestion eliminating the need to grind the tough fiber that comes with the carbohydrate.

Refined food:

Without fiber, the easily digestible food (like white rice or white bread, pulp-free juice, canned fruits or veggies) leads to a rapid release of glucose (sugar) into the blood stream - a sugar hike that you feel drowsy after consumption of heavy, pre-processed food. Increased sugar level increases insulin response and thereafter a cascade of diseases follow starting from obesity, diabetes, high cholesterol etc.

How did we end up with refined food? In the early nineteenth century white flour became popular by the introduction of the new milling techniques that removed the outer bran from the whole grain. This paved the way for our obesity-laden society.

Enough of the digression.

What does this consumption of fiber do to our system?

To start with, it makes us chew slowly and not engulf a mountain of food within a blink of an eye! Second, it slows down the movement of the food through the intestines, thereby slowing down the sugar-hike. When the food stays longer, you don't feel hungry soon and your food intake reduces too.

Fiber is commonly classified into 2 types:

Soluble fiber - that solves in water and forms a gelly-like paste that traps the fatty substance reducing cholesterol absorption. Example include oats, apple, carrots...

Insoluble fiber - this will help in the movement of the food material within the intestine and is good for constipation. Example include whole wheat flour, nuts..

The daily recommendation of fiber for men and women are 25 and 38 grams, respectively.

How do we increase the fiber content in our meals?

There would be occasional restaurant meals, or eating outside where you cannot but help eating processed, refined food. However, at least at home let us make a consious decision of eating high fiber food.

1. Eat whole grains always at home, like brown rice, multi-grain bread etc

2. Avoid cooking white rice or food that consist of all-purpose flour

3. Try to take nuts (almonds especially) in your diet

4. Eat lot of fresh fruits and vegetables

5. Increase the intake of pulses like lentils, red beans...

To avoid the after-effects of increased consumption of fiber - Drink lots of WATER to avoid constipation. And increase the fiber intake gradually :)

Comparison:

1. A cup of whole wheat flour (120 g) has carbs - 87 g, fiber - 15 g and protein -16g along with a ton of vitamins and minerals - a total of 400 calories.

2. A cup of brown rice (190g) has carbs -45.8g, fiber-3.5g and protein-4.5g, with lots of vitamins esp Magnesium and Vit B6. - a total of 218 calories.

3. A cup of cooked white rice has carbs - 45 g, fiber - 1g, protein - 4 g, - a total of 300-400 calories.

4. A cup of quaker oats has carbs - 54g, fiber -8g and protein-10g- a total of 300 calories.

5. A cup of all-purpose flour (120g) has carbs -88g, fiber-4g and protein -12g - a total of 400 calories without any nutrients.