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FIBRE IN RELATION TO CARBOHYDRATES
The size of starch granules in foods influences the gelatinisation of the molecules.
When cereals are ground or milled, the size of the starch granules is greatly
reduced making it much easier for water to be absorbed to bursting point. This
increases the surface area available for digestion enzymes to attack. This is
why cereal foods from fine flours tend to have high GI factors as the steel
rollers used in mills from the 19th century greatly reduced the particle size
of starch. The larger the particle size, the lower the GI factor of the food.
If the fibre surrounding a starch granule is still intact it can act as a physical
barrier to digestion thus maintaining a low GI factor. Viscous fibre also thickens
the mixture in the digestive tract slowing down the passage of food and thus
slowing down digestion. Fibre therefore has a dual role in keeping the GI factor
of a food low and the blood-sugar response to a minimum.
Cellulose
Cellulose is a plant fibre. Often used as cohesive binders to hold other ingredients
together. Cellulose is found in whole-wheat flour, bran, cabbage, young peas,
green beans, wax beans, broccoli, brussel sprouts, cucumber skins, peppers,
apples, and carrots. Hemicellulose are found in bran, cereals, whole grains,
brussel sprouts, mustard green, and beet root.
Cellulose and hemicellulose absorb water and can smooth functioning of the
large bowel. Essentially, they bulk waste and move it through the colon more
rapidly. This not only can prevent constipation, but may also protect against
diverticulosis, spastic colon, hemorrhoid, cancer of the colon, and varicose
veins.
Importance of Fibre
As you can see fibre has a very crucial role in maintaining optimal health of
your digestive system. You need fibre, full stop. In terms of slowing the digestion
of your foods and carbohydrates, it is recommended that you consume 1 gram of
fibre per 10 grams of carbohydrates. This has the effect upon that food of lowering
it's overall GI rating, slowing the release of blood sugar and lowering the
response of your insulin output. In terms of your appetite, this means you will
be less hungry. You will gain less fat and you will absorb and utilise much
more of your foods efficiently. For those people with a fast metabolism, this
is amazing news, because you get more for your money when it comes to digesting
your foods. And for those with a sluggish metabolism, it means you are less
likely to deposit bodyfat when you have a higher fibre diet.
Remember some fibre can be a little rough on your intestinal wall. You can
use fibre supplements in both capsules and powder form, but of course the best
method is to eat high fibrous carbohydrates (vegetables, fruits with skin on,
whole grains), that are naturally low GI ratings.
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