Healthy Fiber We Should Have In Our Diet-2

Insoluble Fiber

Insoluble fiber is vegetable material which is not digestible by the human digestive enzymes and are not soluble in hot water. Foods high in insoluble fiber include wheat bran, popcorn, brown rice, cereals, pasta and whole grain products . Legumes, fruits and vegetables also contain high content of insoluble fiber.

Foods high in insoluble fiber take longer to chew, giving us a feeling of satiety. The insoluble fiber may help control  our weight when we consume foods high in fiber ,instead of fatty foods and high calorie foods.


Snacks, dried fruits,fresh fruits, wholemeal bread, soybeans prepared and popcorn (no butter), will make you feel full without consuming many calories.


An effective way to regulate the consumption of insoluble fiber in your diet is eat whole grain bread, cereals, fruits and vegetables. Whole wheat bread gives you 2 more grams of dietary fiber per slice and white bread gives you 0.5 grams per slice.


For some Americans, white bread, is tthe food is more common and important for its fiber in their diets. In a recent study of food consumption, shows  that the bread is the main source of fiber for children, being white bread  the supplement that provides half the daily fiber intake.


Starches without Digest
The starch portion that is not digested, is known as resistant starch. This type of starch is present in all foods containing starch. The amount of resistant starch varies according to a number of factors such as their origin , and how the food was processed , stored and consumed. It estimated that about 3-7 grams of resistant starch are consumed per day in Europe and Australia. Resistant starch acts as a dietary fiber because it is not digested by the human digestive tract.


Currently, the physiological benefits of resistant starch compared with the dietary fiber, are subject to intense researchs. Commercially there are different ways of resistant starch, prepared from maize with high amylose . Resistant starch ingredients, having a dietary fiber content which is from 30 to 60 % .


Resistant starch products are fine powders, white, they do not affect the color, texture and taste of the baked product at low levels about 10 to 15% of the total flour.Some of the baked products that are in the supermarket with low carbohydrate content may contain resistant starch, among other ingredients. These products are made with high protein and polysaccharides as noncaloric resistant starch and gums.


The formula for calculating the total carbohydrate content, is subtracting dietary fiber from the sugar alcohols ( such as sorbitol , mannitol , etc . ) of total  carbohydrates. Sugars from alcohol, are added to baked goods such as humectants to improve the texture and feel in the mouth. As resistant starch is not digested by the human intestinal tract, does not contribute to the total calories of product.

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