Fiber vs. Fat: Which One Truly Powers Your Metabolism?
As many of you would say, "I am what I eat!" But have you ever wondered what makes up the food we consume? More importantly, how do these components affect our bodies and metabolism. Today, we will dive into the debate between fiber and fat – two essential elements in our diet that serve different purposes. Which one truly powers our metabolism- let's find out!
What is Fiber?
Fiber is a type of carbohydrate found in plant-based foods such as fruits, vegetables, whole grains, nuts, and legumes. Unlike other carbohydrates like sugar or starches, the human digestive system cannot break down fiber. Instead, it passes through the digestive tract intact.
There are two types of fiber:
Soluble Fiber: Dissolves in water to form a gel-like substance. It can help lower cholesterol levels, stabilize blood sugar, and promote satiety by slowing digestion.
Insoluble Fiber: This does not dissolve in water and aids in digestive health by adding bulk to stool.
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Effects on Metabolism
Fiber plays a crucial role in regulating metabolism. Let's handle some of how fiber impacts metabolism:
Reduce Postprandial Blood Glucose
Fiber slows down the absorption of sugar into the bloodstream, helping regulate blood glucose levels after a meal. This process is known as postprandial blood glucose control. A study by Simou Wu and colleagues investigated the effects of a new dietary fiber, RPG (R+PolyGly), on postprandial blood glucose in healthy adults.
The study enrolled 12 healthy subjects and compared the effects of RPG dietary fiber products (bread, powder, and capsule) and pectin administered with a standard meal. The participants were given different forms of dietary fiber at the same concentration of 3.8% for bread and 6g for powder and capsules.
The addition of RPG dietary fiber to bread resulted in significantly increased volume, water content, hardness, and chewiness compared to pectin bread and white bread. It also had better appetite suppression effects and lowered postprandial blood glucose levels. In capsule form, RPG improved satiety and reduced hunger, while the powder had the best effect in reducing blood glucose and increasing insulin levels.
The study showed that RPG dietary fiber can improve the sensory properties of food, reduce postprandial blood glucose, and enhance satiety, especially in capsule and powder forms. That's to say, fiber-rich foods can reduce the risk of metabolic diseases like diabetes and obesity.