I am Simran Wadhwa nutritionist at The Kenko Life.
Every new food product in the market and every food advertisement on TV, paper, media etc. emphasize one thing in common, that is FIBER. This word has gained so much importance in the last few years that people, even without knowing what exactly it does to your body, want to purchase products which contain fiber. But that’s a good thing as fiber is like the precious gem amongst all the other food components, especially in the junk age we are living in and are lured by so many taste bud stimulating but unhealthy options. It is a savior, especially for diabetics with the most desirable impact on blood sugar levels.
Fiber is a non-nutrient nutrient with a twist. Yes, it does not have calories and is not digested by the digestive system, unlike other nutrients like proteins, fats and carbohydrates. This would make you wonder, then why do we need it? Basically, fiber slows down the digestion of food in the stomach, which helps to release the glucose (after the breakdown of carbohydrates) in the bloodstream slowly preventing the glucose spike in the blood. This slow release of glucose signals the pancreas to release insulin slowly in the bloodstream, which is needed for the uptake of sugar by the cells. In a typical low-fiber meal, the blood glucose levels spike up telling the pancreas to release too much insulin which a person with diabetes cannot handle as they are resistant to insulin. Fiber also keeps you full for a longer time as it slows down digestion, reducing the hunger pangs usually experienced in diabetes.
Apart from these benefits, fiber also helps to clear the bowels by preventing constipation, aids in weight loss, reduce cholesterol levels by absorbing and excreting the excess cholesterol thereby preventing heart problems and reducing the risk of cancers by eliminating the carcinogenic toxins from the system.
Adults need to consume 25-35gm fiber/day through fruits like apples, pears, papaya, guava etc, vegetables like carrots, cucumbers, broccoli, bell peppers, etc, whole grains like oats, millets, barley, brown rice, quinoa and legumes like chickpeas, rajma, beans, sprouts etc.
Beware of all the unhealthy fiber rich foods the junk food industry tries to sell us like biscuits, bread, pasta, crackers etc. as these surely are rich in fiber but are also loaded wtih health compromising fats, sugars, fillers and additives.
So un-tick the junk foods from your list and replace them with natural fiber-rich options to have a healthier control on your blood sugars as well your weight!
