Fiber is the one type of carbohydrate. Our body can't digest the fiber because it's nondigestible. If we take the carbohydrate it was passes through the body and broken into sugar molecules. But the fiber does not broken into sugar molecules. It passes through the body nondigested.
Do you think why carbohydrate converted into sugar molecules?
Because of our body needs lots of energy to do any work in our life. That is the reason carbohydrate are broken into sugar molecules which it's uses of energy for our body.
Sources:
The fibers are commonly present in the plant of food. They are not present in meat and dairy products. the fiber contains foods are all type of fruits, vegetables, all kinds of grains and beans.
Types of fiber
- Soluble fiber
- Insoluble fiber
SOLUBLE FIBER:
The soluble fiber is passed through the body and dissolves into the water. The dissolved fiber forms a gel. This type of gel used to slow the absorptions of sugar and fats in the blood. This soluble fiber also used to maintain the blood sugar and cholesterol levels in the body.
The soluble fiber contain foods and its fiber level:
FOODS (SOLUBLE FIBER) | LEVEL OF FIBER BASED ON THE SERVING SIZE |
Oats | One cup of cooked Oatmeal contain 3.4g |
Beans | One cup of cooked beans contain 1.8g |
Grapefruit | One medium size of grapefruit contains 1.5g |
Apples | One medium size of apple contain 1g |
Potatoes | One medium size of boiled potatoes contain 1g |
Strawberries | One cup of sliced strawberries contain 1.5g |
Lentils | Half cup of cooked lentils contain 0.5g |
Oranges | One cup of sliced orange contain 2.3g |
Carrots | One cup of cooked carrot contain 2.4g |
Avocado | Half fruit of a avocado contain 1.3g |
Banana | One small banana contain 0.6g |
Broccoli | One cup of cooked broccoli contain 1.8g |
Cauliflower | One cup of raw cauliflower contain 0.5g |
Chickpeas | Half a cup of chickpeas contain 0.5g |
Brown rice | One cup of cooked brown rice contain 0.8g |
Whole wheat bread | Two slices of whole wheat bread contain 0.8g |
Almonds | Almonds contain 0.3g |
BENEFITS OF SOLUBLE FIBER:
- The soluble fiber helps to regulate the blood sugar levels.
- It used to remove the cholesterol from the blood stream.
- It can help to lower the glucose level
INSOLUBLE FIBER:
The insoluble fiber passed through the body and this fiber does not dissolve in water. The insoluble fiber absorbs the water and it also grows in their size and it makes the person feels full longer. This fiber attach to the waste in our body and it makes the waste bulkier and it will passes the waste easier from our body.
THE SOURCES OF INSOLUBLE FIBER:
FOODS (INSOLUBLE FIBER) | LEVEL OF FIBER BASED ON THE SERVING |
Wheat bread | One slice of bread contain 2.8g |
Lettuce | One cup of raw lettuce contain 0.3g |
Carrots | One large size of carrot contain 1.6g |
Grapefruit | Half of a grapefruit contain 0.4g |
Egg noodles | Half cup of cooked egg noodles contain 0.8g |
Oats | Half cup of cooked oats contain 1.1g |
Plums | Two medium size of plums contain 1.0g |
Peas | Half cup of cooked peas contain 3.2g |
Pine apples | Half cup of pineapple contain 0.6g |
Apple | One small size of apple contain 1.6g |
Banana | One small size of banana contain 0.7g |
Strawberries | Half cup of strawberries contain 1.5g |
Black berries | Half cup of blackberries contain 3.0g |
Orange | One medium size of orange contain 0.7g |
Broccoli | One stalk of broccoli contain 1.4g |
BENEFITS OF INSOLUBLE FIBER:
- The insoluble fiber can help to move the food through our digestive system.
- It can help to improve regularity and it can also help to prevent the constipation.
- The insoluble fiber prevents some diseases, they are
- Hemorrhoids
- Cancer
- Heart disease
- Diverticulitis and
- Irritable bowel syndrome.
