Is dietary fiber a non-fattening carbohydrate?

Dietary fiber is attracting attention among people who are concerned about diet and health. Dietary fiber is known as a "non-fattening ingredient," but is this true? Let's also consider the relationship between carbohydrates and dietary fiber.

Carbohydrates are known as one of the main nutrients that provide energy to our bodies. They include sugars, starches, and dietary fiber. However, dietary fiber has a unique characteristic that it is not broken down by digestive enzymes, unlike other carbohydrates.

The difference between carbohydrates and dietary fiber
Carbohydrates are made up of two elements: sugar and dietary fiber. While sugar is used as an energy source in the body, dietary fiber reaches the intestines undigested. Therefore, even though they are both "carbohydrates," sugar and dietary fiber have different effects on the body.

Why dietary fiber doesn't make you fat
Almost zero calories Dietary fiber is not digested or absorbed by the body, so it is not used as energy. As a result, it is thought that it does not directly lead to weight gain.

Suppresses rises in blood sugar levels Dietary fiber slows down the speed of digestion, slowing down the rate at which carbohydrates are absorbed into the blood. This prevents a sudden rise in blood sugar levels and also leads to the suppression of insulin secretion. Insulin is a hormone that makes it easier to store fat, so suppressing its secretion is important for weight management.

Increase satiety: Fiber absorbs water and expands in the stomach, making you feel fuller, which helps prevent overeating and helps control your calorie intake.

Balanced carbohydrate and dietary fiber intake
In modern diets, people tend to consume more refined carbohydrates (white rice, white bread, sugar, etc.). These contain little dietary fiber, which can disrupt the intestinal environment and increase the risk of lifestyle-related diseases. On the other hand, it is important to consciously consume foods rich in dietary fiber, such as whole grains, vegetables, fruits, and beans.

Practical advice : Try changing your staple food from white rice to brown rice or multigrain rice.
- Choose whole wheat or rye bread.
- Include vegetables, fruits, beans, and seaweed in your daily diet.
Choose nuts and dried fruit as snacks.

Dietary fiber is not just for not gaining weight
The benefits of dietary fiber are not limited to weight management. It also helps regulate the intestinal environment, improves constipation, strengthens the immune system, and even helps prevent lifestyle-related diseases. For this reason, it is recommended that you actively incorporate dietary fiber into your daily diet.

Characteristics and health benefits of dietary fiber
Dietary fiber is divided into two types, soluble and insoluble, each of which has different health benefits.

・Water-soluble dietary fiber: It dissolves easily in water and becomes gel-like, which helps to moderate the absorption of carbohydrates and lipids. It also serves as food for the good bacteria in the intestines, and is expected to have the effect of regulating the intestinal environment.

Insoluble dietary fiber: Although it is difficult to dissolve in water, it absorbs water in the intestines and expands, increasing the volume of stool and promoting intestinal peristalsis. As a result, it helps prevent and improve constipation.

Summary: It is scientifically true that "dietary fiber does not make you fat." When consuming carbohydrates, it is important to choose foods rich in dietary fiber rather than foods high in sugar. Try to incorporate dietary fiber into your diet and maintain a healthy, balanced diet.

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