The Secrets of Vegetable Fibers

vegetables

The Secrets of Vegetable Fibers - That we do not know and that we need to know

How many times have you wondered in an oven if you have to choose bread white or whole wheat? How many times have you been contemplating in front of the breakfast cereal shelves, which of the boxes you choose? 

Why do some write "Whole grain" and some others do not? How many times have you cooked dark spaghetti or paddy rice and wondering why they say so much about them? Why do all diets have lots of green leafy vegetables? 

The answer lies in the fiber. The fiber is the different denominator of all the above and most other products. Their most characteristic feature is that they are not digested or absorbed by the human gastrointestinal system. Because of their composition, they pass intact from stomach fluids and form meshes with other food ingredients, such as fat, starch, which are entrapped as they are excreted from the body.

    

The fiber is separated into soluble and insoluble.

Insoluble fiber

Insoluble fiber, during digestion, absorbs water and forms a semisolid gel, in the form of a gel. This mass slows down digestion, delaying the passage of food from the gastrointestinal tract, creating an increased sense of fullness and saturation. Also, delayed digestion leads to slow absorption of carbohydrates and, in particular, glucose from the large intestine, resulting in easier euglycemia. Research data show a correlation with the reduction in total and LDL cholesterol, but even more, data is needed to confirm the claim, but also the mechanism that is achieved. 

Soluble fiber is mainly found in oats, oat bran, barley, beans, lentils, nuts, linseed and some fruits (orange, apple) and vegetables (carrots).

soluble fibre

Insoluble fiber is not affected by water, and during digestion it delivers volume to the intestinal content, increasing its rate of passage through the gastrointestinal tract. A large number of scientific studies have shown a correlation between the consumption of insoluble fibers and the prevention of constipation, hemorrhoids, and diverticulosis. They benefit from faster and more effective elimination of toxins from the intestine but from the control and balance of intestinal pH.

Also, due to their low caloric load and their hardness, they require more chewing, effectively helping to maintain a normal weight. They are mostly found in foods such as whole grains, green leafy vegetables, fruit bark, and edible roots, wheat bran and corn bran.

A lot of food contains both soluble and insoluble plant fibers. Therefore, it is essential to consume fiber in its general context. However, ideally, to achieve the average recommended amount of 25 g per day, we should share 3 to 1 (75:25) of fiber between insoluble and soluble fibers.

Ways to increase fiber intake in our daily diet.

First of all, it is necessary to carefully read the nutritional table of foods on food products. The comparison of our products offers better nutritional knowledge but also more conscious choices.

All-purpose products. The whole milling expresses the process of grinding the whole grain of grain. The bark, germ, and endosperm are ground as a whole, thus keeping all their nutrients, some of which are abundant of fiber, but also antioxidants, vitamins, and trace elements.

The bark consists of a large percentage of nutrients such as fiber, thiamine, riboflavin, zinc, iron, copper and many more. The endosperm contains the macronutrients of the fruit, namely proteins, carbohydrates and B complex vitamins. The germ, which is essentially the fruit core, contains minerals, vitamin E, B-complex vitamins, phytoestrogens, and phenolic compounds. We, therefore, understand that when a whole-grain product contains a plethora of nutrients that clearly do not exist in another refined flour, the three parts of the fruit contain only the interior (endosperm).

Cereal. 

We need to know that there are different kinds of cereal in nature. The main representatives are wheat, barley, rye, and oats. Each cereal has its own distinct nutritional value. None are considered superior to each other and none are Super Food on its own. Everything is necessary for a balanced diet. What plays a most important role is that the cereals are whole grain. A whole grain portion of whole grain cereals with a glass of fresh half milk (1.5%) is a combination that offers a very easy and quick solution, which should be eaten both as a breakfast or as a light evening meal.

cereal

This meal offers a plethora of vitamins, minerals, and minerals that charge the body with essential nutrients. Whole wheat cereals offer low calories as opposed to other breakfast cereals that, due to their composition, yield a much higher caloric load and fewer nutrients. Breakfast cereals are a great nutritional chapter that requires a lot of attention from the consumer as many products are loaded with simple carbohydrates, sugars and of course a lot of fat. You can see this by simply reading the nutritional chart label components. 

Some have more and a little less sugar and fat. Compare the nutritional value of the grains you buy, as they are not all the same. Also, the way we consume cereals plays an important role. 

There is no point in buying sugar-free cereals and because we can not tolerate their taste, add sugar, honey, cocoa, and many other additives to make them more delicious. The caloric value of the dish we are going to make is much greater than choosing another product that covers us deliciously and consuming everything within the measure and balanced diet.

Wholemeal pasta can be combined with a sauce of fresh tomato and other vegetables and a little unsalted, lean mizithra. In a more general healthy diet, and always keeping the quantities between 70 to 120 grams of raw meal per serving, wholemeal pasta can be a tasty, hearty Mediterranean note, either as a main dish or as an accompaniment. 

Whole wheat bread or mulberry.

 Loaves of the bread of flour containing the whole of the parts of the grain milled. Bread, bean, seed, mulberry, etc. are foods that belong to the traditional Greek table. Their use increases fiber consumption, although reasonable use is required due to the calories they deliver. Paddy, black or (wild) rice and brown (or partially defrosted).

Similarly to whole-grain products, paddy rice is only slightly processed. Correspondingly a processing step above is subject to brown rice. In both cases, the bran and pee in the above-mentioned rice preserve and preserve the nutritional value of rice, which contains fiber, protein, thiamine, potassium, calcium, magnesium and other nutrients.

Fresh and dried fruit.

Apple, orange with bark or kiwi with spores, dried plums or dried figs.

Salads. 

Based on abundant green leafy vegetables, add dried fruits, nuts, corn, peas, black beans, sesame, linseed, pomegranate. The secret to making a salad is the base to contain a lot of vegetables which, with fewer calories, satiate us faster, and for the sake of taste we add small amounts of the aforementioned, always in different combinations for a variety of appearance and taste. Pulses at least once or twice a week. Lentils dark, red, black-bean beans, giant beans, chickpeas and all kinds of legumes. Snacks such as yogurt with dried fruits or a few whole grains or orange. 

Homemade popcorn or rice bran with sesame seeds. It is clear and proven that the consumption of the recommended amount of fiber contributes to improving human health, as well as prevention against a variety of diseases related to the gastrointestinal tract or to the general human physiology. Certainly, if any gastrointestinal disease has already occurred, expert advice is required, as digestion of the fiber is a complex process.

As the scientific community and human knowledge evolve, it is widely understood that human nutrition reverts to methods and techniques that existed in the past but because of various factors were forgotten. It is fully understood that as long as the food remains as untouched as possible, it offers the maximum possible potential for human health.