Had your daily vitamin? Seems strange doesn't it, the notion that one could take one vitamin each day. Our knowledge is such that we know it is absurd to think of our nutritional needs being met by one vitamin. Yet this is how we think of fibre. "Had your daily fibre?" sounds like a valid question. It's amusing isn't it that our knowledge of nutrition is reaching a point where we recognise the absurdity of thinking of fibre as well ... fibre. Perhaps we will start saying fibres, just to make sure we recognise they are plural.
Just as with vitamins people labelled them in broad groups to start with that is what is happening now with fibres and starches. At the moment some people are aware of soluble and insoluble fibre. Soluble fibres act like a sponge and holds water. Insoluble fibre is more like scrubbing brush. It doesn't hold as much water.
Wheat fibre is less soluble, Oat fibre more soluble. Psyllium husk fibre is another more soluble fibre. We need both. Insoluble fibre is good for keeping the cells in the bowel wall happy chappies. Oat and psyllium husk fibre are proven performers in moderating cholesterol.
Wait there is more.
Some of the soluble fibres have a fascinating property relevant to adult onset diabetics and people who simply wish to avoid being obese. Some soluble fibres form viscous gels. They give a jelly like quality to food and they slow down the release of glucose from accompanying carbohydrate. When carbohydrate in a viscous gel is digested blood sugar levels rise only moderately. Elevated blood sugar levels is a health hazards for several reasons. Here are some of them.
- High levels damage peripheral nerves.
- High levels lead to capilliary damage. If you are twenty and your blood sugars are three times what they should be then think of having the arteries of a sixty year old. Something like that.
- When the blood sugar level is high, glucose is converted into the bad sort of cholesterol and fats. None of us want that.
Sugar absorption is like good sex.
Slower is often better. Rushing can spoil it.
Timing is everything, right.
Back to the fibre before we lose the thread. <grin>
Adding the right amount of viscous fibre is the trick. Guar gum is a good example. It makes a good viscous gel. Too little and the gel isn't viscous. Too much and all motion stops. The trick is to include guar gum in cooking sauces and stir fries. That way the textures tells you when you have it right. Heaven help those who take guar gum tablets. They have lost the benefit of their senses. Too much and they're ... well... all gummed up.
Oh and another thing. Gum like the other three letter word is something to work up to. If you haven't already, start out by increasing soluble and insoluble fibres with wholemeal oat and wheat.
Well. Had your daily vitamin?
Hope it has been food for thought.
This description is general. People are unique.
That includes you, so find out more of what is true for you and take care.More ficts