FIBER FOOD - IMPORTANCE AND RESULTS OF RESEARCH
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We should all be eating more dietary fiber to improve our health - that's the message that comes from studies carried out by scientists in India.
The team carried out a research on dietary fiber in the last decades all over the world, and stresses the importance of daily intake of fiber-rich foods. In the article published in the "Journal of Food Safety, Nutrition and Public Health" scholars recommend fruits, vegetables, whole grain foods, such as granola, oatmeal, beans and legumes, such as foods rich in dietary fiber.
The dietary fiber, also known as bran, represents a class of foods that, although no nutritional value and not being able to consider both a nutrient, exerts effects of functional and metabolic suggest that an important component of the human diet.
Dietary fiber is divided into two forms: soluble fiber and insoluble fiber.
The soluble fiber is fermentable, and tends to form a compound gelatinous inside the intestine; this compound increases the viscosity of the contents with consequent slowing of the intestinal emptying. Its chelating properties mean that it interferes with the absorption of some macronutrients (carbohydrates and lipids) by reducing the levels of cholesterol in the blood and decreasing the risk of cardiovascular disease.
Insoluble fiber does not fermentable, is metabolically inert, but absorbs water as it passes through the digestive system, providing bulk for the intestinal muscles, helping detoxification processes of the body, mainly including defecation.
Soluble fiber has, therefore, as opposed to the insoluble, more constipating action that laxative.
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Foods rich in dietary fiber: beans, broccoli, artichokes, almonds, whole grains, oats, and in general all foods of plant origin.
Soluble fiber is present mainly in fruits and vegetables, that is not soluble in cereals and some types of vegetables.
Recommended Daily Allowance (RDA): about 20-35 g of dietary fiber per day (with a ratio 3/1 between soluble and insoluble fiber), for child 5 g per day plus 1 g multiplied by age.
Vikas Rana of the Rain Forest Research Institute, in Assam, India, and colleagues point out that modern eating habits have led to an increased incidence of obesity, cardiovascular disease and type 2 diabetes. These diseases are increasingly common even in countries in the developing world where there is a growing Western diet, rich in highly processed foods, high in saturated fat and sugar, beef and dairy products and low in fiber. The team highlights how the loss of dietary fiber in the diet represents a risk factor for the health. Given that dietary fiber has physiological actions such as reducing cholesterol and reducing blood glucose, maintaining gastrointestinal health, and positively influences the bioavailability of calcium and immune function, it is important for the current generation and future generations that this component of our diet is not overlooked.
"The consumption of adequate amounts of dietary fiber can improve gastrointestinal health, reduce the risk of diseases such as diverticular disease, heart disease, colon cancer and diabetes. Highest use was also associated with a greater sense of satiety and loss weight, "the experts conclude.
Supplements for promoting the Metabolism
Supplements for promoting the System Gastro-Intestinal