{"id":39404,"date":"2019-10-29T06:18:18","date_gmt":"2019-10-29T06:18:18","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=39404"},"modified":"2023-06-27T16:30:50","modified_gmt":"2023-06-27T16:30:50","slug":"dietary-fibre-by-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/dietary-fibre-by-harold-gunatillake\/","title":{"rendered":"Dietary Fibre \u2013 By Harold Gunatillake"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #f5074b;\">Dietary Fibre \u2013 By Harold Gunatillake<\/span><\/h1>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/aY6HCWwZ_is\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Let\u2019s talk about dietary fibre, today.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Did you know that plants are held erect from its fibre content? So, all dietary fibre seems to come from plants and pulses, nuts, seeds and fruits of such plants.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Same plant fibre is used for coarse textiles, and the cotton shirts you wear.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Dietary fibre or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes.<\/span><span style=\"font-size: 24px; color: #000000;\">The carbs you eat containing starch and polysaccharides from plants and roots, in simple and complex forms, is your main source of energy. These carbs are digested through pancreatic enzyme called amylase and absorbed through your gut for energy as glucose and fructose. Although it\u2019s best to get fibre from food sources, fibre supplements can also help you get the daily fibre you need. Examples include psyllium and methylcellulose. Increase your fibre intake slowly to help prevent gas and cramping. It\u2019s also important to so increase the amount of liquids that you drink.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">People from the stone age have been eating plant foods containing fibre, but the gut has never created an enzyme to digest them.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">\u2022 Fibre helps control blood sugar. It also helps you lower your \u201cbad\u201d (LDL) cholesterol. You get fibre from plant foods, so plan to eat more of these foods: Fresh fruits and vegetables<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\"> \u2022 Cooked dried beans and peas<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\"> \u2022 Whole-grain breads, cereals, and crackers Dietary Fibre Dietary Fibre<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">https:\/\/youtu.be\/aY6HCWwZ_is<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">\u2022 Brown rice <\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">\u2022 Bran products<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\"> \u2022 Nuts and seeds<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">The obvious reason why there is no enzymes to breakdown fibre, is that undigested fibre serves a better function in the gut, than being absorbed. These fibres can give you a feel of filling and fullness and eat less food.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Dietary fibre though being a component of carbs does not affect your blood sugar levels. Also, dietary fibre seems to slow the absorption of glucose from your digested carbs.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">This prevents spiking of sugar levels in your blood.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Fibre also reduces blood cholesterol.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">So, if you suffer from diabetes, you need to eat Carbs with low Glycaemic index and carbs with plenty of fibre content to prevent spiking of your blood sugar.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Let\u2019s talk about \u2018resistant starch\u2019. These starches behave as dietary fibre.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Most of the carbs you eat in food are starches. They are found in grains, potatoes and various other foods.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">All this starch in Carbs are not absorbed. Small portions will pass through your digestive tract unchanged.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">This starch that is not absorbed in called \u2018resistant starch\u2019.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Resistant starch functions just like soluble fibre.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">They go through your gut and reaches the large gut.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">All fibre, including resistant starch feeds the trillions of microbes in your large gut.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">These microbes through a process of fermentation form several beneficial compounds which protects your large bowel from chronic diseases like ulcerative colitis, Crohn\u2019s disease, cancer and any form of inflammation. These are gases and &#8211;<\/span><span style=\"font-size: 24px; color: #000000;\">These short chain fatty acids (SCFA) also brings down your blood cholesterol and reduce the risk of heart disease and stroke.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000000;\">Let\u2019s talk about how one could get resistant starch in rice, to slow the digestion and absorption to reduce blood sugar levels and provide various health benefits.<br \/>\n<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">\u201cHow could you slow-Digesting Rice to fight Diabetes and Obesity?\u201d<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Steven Smith, professor in the University of Tasmania, pointed out that rice is normally digested quickly. Because starch makes up most of the rice&#8217;s components and sugars make up starch, people eating rice get a sugar hit. As for the new form of rice, it contains a kind of starch that is digested more slowly. Therefore, this slow-digesting rice would not provide the same sugar hit. Professor Smith said it could help reduce cases of health problems linked to diet like diabetes and obesity.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Furthermore, Smith said the slow-digesting rice would benefit numerous people in Asia, where rice is an important part of the diet. He also stressed that it would be mostly beneficial to those who need to control their intake of sugar.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Sudhair James, an undergraduate student from the College of Chemical Sciences in Sri Lanka, discovered a way to make white rice healthier. The chemistry of the starch is manipulated through adding coconut oil into the boiling water before cooking the well-washed rice. The cooked rice is then placed in the fridge overnight to give a dense coating that will lead to less calorie intake and slow digestion. Eating the manipulated rice would reduce the chance of spiking blood sugar levels, making it beneficial to people suffering from diabetes.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">You will be delighted to know that the Asian biriyani, Lumprai and fried rice have more resistant starch than eating plain rice, and your blood sugar level may not spike.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Milk Rice or \u201cKiri bath\u2019 you cook on special auspicious occasions and ceremonies is full of resistant starch. Enjoy eating after keeping in the fridge for a few hours.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">This does not mean that you should eat these tasty cuisines daily, because of the high calorie content may create an obesity problem. So, moderation applies here.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Bottomline<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000000;\">Concentrate on eating a low carb, low glycaemic index foods with high fibre daily, for better health and better lifestyle. Also remember, the popular Keto diet lacks much dietary fibre and may harm you, at the expense of success in losing weight.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000000;\">Website: www.doctorharold.com<\/span><\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; &nbsp; Dietary Fibre \u2013 By Harold Gunatillake Let\u2019s talk about dietary fibre, today. Did you know that plants are held erect from its fibre content? So, all dietary fibre seems to come from plants and pulses, nuts, seeds and fruits of such plants. Same plant fibre is used for coarse textiles, and the cotton [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":116942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[9045,9043,9044],"class_list":{"0":"post-39404","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-college-of-chemical-sciences","10":"tag-dietary-fibre","11":"tag-kiri-bath","12":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dietary Fibre \u2013 By Harold Gunatillake<\/title>\n<meta name=\"description\" content=\"Did you know that plants are held erect from its fibre content? 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