Nutritional benefits Dietary fiber, in its natural state
Dietary fiber, in its natural state, is associat with many phytochemicals. Plant polyphenols, isoflavones and flavonoids, lignans and carotenoids. Well as with vitamins and minerals, as for instance in the aleurone layer of wheat grains. This may explain why fruit, vegetables, whole grains and nuts have a beneficial effect on so many health conditions.
Metabolic syndrome
High fiber diets could play a crucial role in lowering the risk of metabolic syndrome, which includes hyperinsulinemia, hyperglycemia, low HDL levels, obesity or overweight, and hypertension. Metabolic syndrome is a known high-risk factor for heart disease and diabetes.
Obesity
An excessive BMI is associate with increased risk of type 2 diabetes, heart disease, cancers and osteoarthritis. Its treatment is closely related to limiting energy intake. Dietary fiber plays a huge role in this aspect, because it produces a feeling of satiety and thus keeps the person feeling full for a longer time, thereby reducing overall calorie intake.
One study reported an average loss of over 4.4 lbs, primarily of body fat. When the dietary fiber was increase by 8g for every 1000 calories. The most Nutritional benefits important aspect was that this loss did not depend upon the baseline dietary intake of energy or of fiber, the level of physical activity or the age. Other studies show that for each additional 20g of bran intake per day. The weight went down by 0.8 lbs, and for each 40g increase in whole grains, weight gain was lowered by 1.1 lbs.
This is due to the production of glucagon-like peptide 1 (GLP-1) and peptide YY from fermentation of fiber by gut microbes.
Both of these produce the feeling of satiety. Another explanation is the reduce fat intake with increased dietary fiber. The third reason may be the lowering of the total metabolizable energy in the diet. This refers to the overall energy from food without the loss of energy in feces, urine and combustible gases, which loss increases with the percentage of total dietary fiber.
An important caveat here is the synergistic effect of soluble fiber upon metabolizable energy when the diet is high in fat. This may be because soluble fiber supports increased proliferation of gut bacteria, which in turn ferments short-chain fatty acids (SCFA) in the diet, increasing their utilization and energy absorption.
The gummy substance formed by the dissolution สมัคร ufabet of soluble fiber in water may also delay intestinal transit and allow greater time for energy digestion and absorption, though this effect is debated. However, insoluble fiber reduces energy digestion by speeding up food passage through the gut.
The importance of this finding lies in Nutritional benefits the type of fiber. Which should supplement to optimize weight loss on different diets. Insoluble fiber is better at reducing metabolizable energy when on a high-fat or average diet. Whereas on a low-fat diet, either type of fiber is recommended.