Importance of Fiber

I would like everyone to know about the value of fiber. “Fiber” is that part of the food which is not digested. It passes through the large intestine unchanged. It provides no nutrients or any material for growth and repair and yet has untold health benefits. It has virtually no calories. It entangles nutrients within its walls and has to be broken down to release the nutrients. When you consume a high fiber food in the form of chappatis (as in wheat flour, bajri, soyabean, oatmeal, millets) or brown rice or bread (as in whole wheat bread) your body reacts as follows :-

1. Insulin response is better
2. Satiety response is faster
3. Blood cholesterol levels are better
4. Transit time is accelerated

Now, when you consume a fibre stripped food as white or polished rice, cornflour, white flour i.e. maida (like white bread, naan, rumali roti), glucose, maple syrup, fruit juice, refined sugar etc. your body reacts as follows :-

1. Low fibre food eaten over the years precipitates hypoglycemia and Type II diabetes
2. You get constipated
3. Appetite increases
4. Blood lipids shoot up.
5. You are prone to cancer

Removing fiber from food is like removing the very life out of your body. What remains is JUNK! That is why fiber stripped food is termed as junk – food like pizzas, burgers, french fries, chips, samosas, chakli, sev puris, pastries, batata wadas, white bread sandwich, bhel puri etc.

When whole grains are refined / mashed and mangled the fiber is almost always left behind. By removing fiber from carbohydrates we are manipulating natures food design and the body cannot handle the ‘new form’ efficiently and therefore gets pushed towards disease and death. Evidence relating to lack of fiber intake leading to ill health is overwhelming. Lack of fiber affects most disease conditions like breast, ovarian and pancreatic cancer, heart disease, diabetes, high blood pressure prevents discomfort from constipation, hemorrhoids, hernia, gall stones, skin problems etc. Fiber offers protection to even those who consume high amount of sugar and fat. Presence of fiber in food prevents fluctuations in blood sugar level and soluble fiber as in oatbran and guargum. These to help decrease cholesterol and triglyceride levels. In other words it prevents absorption of sugars & fats to a great extent.

 

We in the metros are becoming progressively malnourished not because of shortage of food but because of low fiber and low-nutrient levels existing in our new refined food pattern on which we tend to over feed ourselves. Our food pattern is getting westernized and we are getting undernourished. Have a look at the eating patterns given below to know what we used to eat & what we are presently eating.

 

The high fiber Indian Diet (What it was?)

 

Breakfast

1 cup tea

Methi/gobi/muli paratha with curd or lassi & green chutney

Lunch

Naachni/Jowar/Bajri chappatis(home ground atta)

Some vegetables (farm fresh)

Lots of raw radish & carrots

Ussal (made from whole mung)

Tea

1 cup tea or badam milk

Lots of dry fruits

Boiled green channa or boiled pea nuts

Dinner

Bhakri or unpolished rice / Red rice

Any dal

Vegetables

 

Availability and consumption of raw farm fresh fruits & vegetables was much more in the earlier days like tender turnips, raw peanuts, raw beans, vaangi (long cucumbers) fresh green channa, raw navalcole, berries, carrots, radish, fresh green peas, better quality of leafy vegetables etc. Ofcourse, all these foods are available even today, but with the variety of junk snacks available and well targeted advertisements I find the younger generation is totally averse to eating any vegetables whether raw or in the cooked form.

 

Fiber stripped Indian Diet (What it has become)

 

Breakfast

1 cup tea / coffee

or

White bread sandwich

or

Milk and cornflakes

or

Egg and toast+butter & cheese

or

Orange juice / Apple juice & cheese toast

Lunch

Pulao / Biryani / Steamed Rice (made from polished rice)

Dahi Khadi or vegetable curry or Non-veg curry

Chappaties (made from readymade aata)

Curd

Tea

1 cup Tea / Coffee/ Soft drinks / French fries & burgers or Chips or

Pizza

or

Biscuits (most of them are made from maida)

or

A slice of cake

or

A chocolate

or

A samosa

Dinner

It could vary from being a chinese meal as in noodles with vegetables full of corn starch

or

Chicken in cornstarch

or

It could be Pav bhaji or idli samber

or

Cream & grilled potato, tomato and cheese sandwiches

or

Pasta with cheese sauce and vegetable / non-veg

or

Bread and baked vegetables in white sauce

or

Chicken in brown sauce

or

Chole batura

 

(As published in Hindustan Times dated August 12, 2019)

 

ANJALI MUKERJEE, Nutritionist, Founder Director-Health Total, having health centres in Mumbai, Delhi, Bangalore, Pune.

Health Total treats obesity & other health related disorders.

Contact numbers: 1800 266 0607 / 022-672 66888

For further information, visit www.health-total.com

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