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Monday, January 10, 2005

Fiber Benefits

Unlike the other carbohydrates, fiber cannot be digested as it is resistant to digestive enzymes in the human body. Fiber is found in fruits, vegetables, legumes, grains and nuts. Consuming a high fiber diet helps prevent such diseases as colon cancer, diabetes and cardiovascular disease. It can also have a positive effect on lowering bad or LDL cholesterol. Soluble fiber transports bile acids out of the body. Bile acids are needed to produce cholesterol, so eliminating them leads to a lower blood cholesterol rating. The two main types of fiber are insoluble and soluble. The types and categories of fiber can be further broken down. They are outlined in the below chart.

Insoluble fiber speeds up GI transit, slows down starch hydrolysis, increases fecal weight and delays glucose absorption. Soluble fiber delays GI transport, lowers blood cholesterol (LDL), and delays glucose absorption as well. As you can see, fiber has many benefits that the powerlifter can take advantage of so make sure it is part of your power meal plan.

TYPES OF FIBER AND SOURCES

INSOLUBLE FIBER

Cellulose

Fruits
Vegetables
Legumes

Hemicelluloses

Celery
Lettuce

Lignins

Flax Seeds
Carrots
Strawberries

SOLUBLE FIBER

Pectin

Citrus Fruits
Vegetables
Apples

Hemicelluloses

Rolled Oats
Oat Bran

Gums and Mucilages

Guar Gum
Carrageenan
Gum Arabic

As you can see from the above chart, fiber is not as simple as you probably thought. Fiber is broken down into the following types and forms. Cellulose is found in fruits, vegetables and legumes since it is the main property of plant cell walls. Hemicelluloses are mainly found in oatmeal and bran cereals. Since they are composed of several different monosaccharides, this leads to some being insoluble while others are soluble. This is why they are in both columns in the chart. Pectins are present in citrus fruits and vegetables. They are also used to thicken jelly since it controls the consistency and texture. Gums and Mucilages are used for different purposes. Gums are used as additives for food, and mucilages are used as food stabilizers. Lignins can be found in small seeds such as in strawberries and carrots. Lignins are considered to be a non polysaccharide fiber.

BENEFITS OF FIBER

Reduces your chances for colon cancer, cardiovascular disease and diabetes
Lowers LDL or bad cholesterol
Helps the absorption of glucose into the bloodstream
Increases satiety
Helps eliminate toxins from the body
Regulates proper bowel movements
Increases fecal weight
Slows down starch hydrolysis

posted by John Voight # Fiber Benefits

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