is corn fiber good for you

Corn has many health benefits. It consists primarily of insoluble fiber, which makes it a low-glycemic index food. This means it is a food that. It is important to keep in mind that everyone is metabolically different, so if you are consuming food items with these fibers in them, be sure. What are the Health Benefits of Soluble Corn Fiber? · It helps you stick to the keto diet. Ingredients like soluble corn fiber can make eating some of your.

: Is corn fiber good for you

Is corn fiber good for you
Is corn fiber good for you
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Health Benefits

When you bring home delicious Sunshine Sweet Corn, you’re also bringing home a healthy, whole grain. That’s right. This popular vegetable, is high in fiber and low in fat. It’s a great source of essential nutrients and there are only about 80 calories per medium ear. Sweet corn also contains two important carotenoids, lutein and zeaxanthin (zee-uh-zanthin), relatives of vitamin A, that support eye health and may even have other disease-preventing properties. Read on to find out more about the surprising health benefits of corn.

Digest this – a few facts about the fiber in sweet corn

  • One medium-sized ear of corn provides more than 10% of our daily requirement for dietary fiber.
  • There are two types of dietary fiber—soluble and insoluble—and sweet corn contains both.
  • Dietary fiber as part of an overall healthy diet helps reduce blood cholesterol levels and may lower your risk of heart disease, according to the American Heart Association. It is the insoluble fiber that binds to cholesterol preventing it from being absorbed into the bloodstream.
  • Insoluble fiber is responsible for promoting regularity and helping prevent constipation by speeding up the passage of food and waste through the intestines and by absorbing water to keep stools soft. Insoluble fiber has been shown to reduce your risk for hemorrhoids.
  • Fiber-containing foods like sweet corn also help provide a feeling of fullness and so may help curb appetite and assist with weight management.
  • Dietary fiber is also associated with reducing the risk of Type 2 diabetes. A fiber-rich diet helps patients manage their disease.
  • Fiber is fermented by bacteria in the colon. Promising studies are underway to determine the health-promoting benefits of the breakdown products of fiber fermentation, for example, short chain fatty acids may work to keep the intestines healthy.

Eyes on corn for healthy eyes

  • Studies have shown that a high intake of lutein and zeaxanthin is associated with a significant reduction in the risk of a chronic eye disease called macular degeneration. Age-related macular degeneration (ARMD) is not some obscure medical condition—it is the leading cause of legal blindness among the elderly. According to the National Eye Institute, 6.5% of the population over 40 has symptoms of ARMD, for which there is no cure.
  • Lutein and zeaxanthin may also play a role in slowing the development of cataracts. Since lutein and zeaxanthin are the only carotenoids detectable in the lens, researchers believe that these powerful antioxidants may protect the clear proteins in the lens from undergoing the oxidation that causes them to become cloudy.

Even more reasons to love your sweet corn

  • Lutein’s health benefits extend beyond eye health. Emerging research suggests that lutein may help prevent hardening of the arteries that can lead to a heart attack and stroke.
  • Corn contains beta-cryptoxanthin, another cousin of vitamin A, that is being studied for its possible role in slowing bone loss associated with aging and reducing the risk of inflammatory diseases such as rheumatoid arthritis, as well as various forms of cancer – especially lung cancer.
  • Corn is a good source of the vitamin folate that supports cardiovascular health and significantly reduces the risk of neural tube birth defects.
  • Corn contributes thiamin (vitamin B1) to the body’s cells, which helps them convert carbohydrates into energy. It is also essential for the proper functioning of the heart, muscles and nervous system
Источник: https://sunshinesweetcorn.com/health-benefits/

Ahh -- there's nothing quite like a crisp cob of sweet corn in the summer. But even though there's no contesting the deliciousness of corn -- just off the grill is our preference, but also great from the oven or even microwaved -- there seem to be a few myths that persist about the healthfulness of the vegetable. After all, something so sweet and delicious surely has to have a downside, right?

Not so. We talked to registered dietitian Jennifer McDaniel, a spokesperson for the Academy of Nutrition and Dietetics, to clear up some of the biggest misconceptions surrounding sweet corn.

Myth: Corn is unhealthy.
No! Corn is a vegetable that contains nutrients, and an ear definitely counts as one of your daily servings of veggies, McDaniel says. The idea that corn is unhealthy likely came about because corn is high in starch, which is a carbohydrate. And "with the carb-phobia phase we went through over the last few years, that's probably where corn got a bad rap, along with the beloved potato," she explains.

Myth: Your body cannot digest corn -- and that's a bad thing.
While it's true that corn has high amounts of insoluble fiber -- meaning, the kind of fiber that goes through the body intact and gets those bowel movements going -- this is not a bad thing, McDaniel says. Sure, if you eat a lot of corn, you might see some of it in your stool, but insoluble fiber has been shown in research to help feed the "good" bacteria in our gut. "If we're looking at getting lots of good fiber in our diet, it's good that [corn] has a higher ratio of insoluble to soluble fiber because it feeds the good gut bacteria in our body," she explains.

Myth: Corn isn't a good source of any nutrients.
Vegetables like kale and spinach may have better reputations as nutrition all-stars, but corn has something to contribute, too. Corn contains certain B vitamins and vitamin C, as well as magnesium and potassium. Yellow corn is also a good source of two antioxidants, zeaxanthin and lutein, which are good for eye health, McDaniel says.

Myth: The corn you buy at the grocery store is genetically modified.
Nope. In fact, most sweet corn available in your grocery store's produce section is not GMO corn, McDaniel says. Field corn, which is harvested later than sweet corn and is processed to be turned into oil, high-fructose corn syrup or other products, is the corn that's typically genetically modified.

That's not to say that genetically engineered sweet corn doesn't exist -- but it is rare. Even though Monsanto has developed and sold seeds for genetically engineered sweet corn, grassroots organization Friends of the Earth tested 71 samples of sweet corn (fresh, frozen and canned) from eight areas around the U.S. to find that only 2.4 percent of the samples had been genetically engineered.

If you're still worried about eating genetically modified sweet corn, McDaniel recommends purchasing organic, as genetic engineering is prohibited in any USDA organic products. ("This means an organic farmer can't plant GMO seeds, an organic cow can't eat GMO alfalfa or corn, and an organic soup producer can't use any GMO ingredients," the USDA notes on its website.)

Myth: You shouldn't eat corn because it's really high in sugar.
You don't steer clear of bananas because you think they're high in sugar, do you? Then why should you do the same for corn? A banana contains about the same amount of calories as an ear of corn -- around 110 -- yet it has two to three times the amount of sugar. A cob of corn has around 6 to 8 grams of sugar, while a banana has about 15.

(Note: This article only addresses myths about sweet corn in its form as a vegetable. For information about corn as a grain, visit the United States Department of Agriculture.)

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Источник: https://www.huffpost.com/entry/corn-health-myths-nutrition_n_5591977

Grilled corn on the cob

Is corn a carb? Is it a vegetable? Is it healthy? People are very concerned about carbohydrates these days, and recently, corn has gotten a bad rap. It’s associated with mass production, genetically modified organisms (GMOs), and highly processed foods, like high-fructose corn syrup, modified corn starch, and corn oil. But there’s a big difference between those ultra-processed ingredients and fresh, sweet corn plucked from a field or stand! Closer to its natural state, the humble kernel can be a healthy addition to any plate.

Is Corn a Vegetable?

Technically, corn is a grain. Nutritionally, it’s more like a starchy vegetable. It can get a little cloudy, because the USDA counts corn on the cob and corn kernels as a vegetable, but products made from corn, like popcorn and corn tortillas, are considered a grain. A little confusing, yes, but just know that corn is a healthy choice, so long as it’s minimally processed. Enjoy it fresh as a vegetable (canned and frozen count, too!), or as a whole grain, in the form of dried kernels or ground flours.

What Makes Corn a Smart Carb?

Part veggie and part grain, fresh corn is a smart choice. You can think of it as a smart carb, one that’s easy on your blood sugar levels, and comes packaged with phytonutrients, fiber, and a little bit of protein, too. Here are five surprising facts you might not know about corn.

1. Corn Is Low in Calories and Fat

Similar to other starchy vegetables, like sweet potato, corn contains more carbs than light veggies, like broccoli or Brussels sprouts. But one medium ear of corn (about ½ cup kernels) delivers less than 100 calories. It’s also virtually fat free (only 1 gram) and a good source of fiber (2 grams). 

2. Corn Is the Good Kind of Carbs

For the carb conscious: Corn has a low glycemic index. It releases slowly into your bloodstream, so it won’t spike your blood sugar levels, but rather delivers long-lasting energy and feelings of fullness.

3. Corn Is High in Antioxidants

The many colors of corn, including yellow, red, pink, black, purple, multicolored, and even blue, hint toward high antioxidant levels—nearly twice that found in apples. And more antioxidants means happy, healthy cells protected from damaging free radicals.

4. Corn Tops the Clean 15 List

Corn is a clean choice, even if you can’t afford to shop organic.The Environmental Working Group features corn as one of the least likely fruits or vegetables to be contaminated with pesticide residues.

5. Not All Corn Is Genetically Modified

Although science says GMOs are safe to eat, it’s still a concern for some. But organic farmers are prohibited from using any genetically engineered ingredients, so you don’t have to worry when munching on an organic cob.

Corn is incredibly affordable, easy, and delicious! It’s a frugal choice for shoppers, especially during summer when it’s in season, and anyone who can boil a pot of water or fire up a grill can cook a fresh cob or two. Add color to your tacos, stir it through your pancake batter, sprinkle it into a salad, or simply serve it as a tasty side dish at your next summer barbecue (just go easy on the salt and butter!). You won’t be disappointed with the texture and flavor this smart carb adds, not to mention the nutritious goodness!

This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Tracy Morris

tracy-morris

Tracy Morris is Fitbit’s Lead Nutritionist. With a master’s degree in nutrition and dietetics from South Africa, she’s also an Australian Accredited Practising Dietitian, and an international member of the Academy of Nutrition and Dietetics in the US. Over the past 20 years, Tracy's lived in five different countries, inspiring people around the globe to be healthy. She currently lives in sunny Sydney, Australia where she helps Fitbit fans around the globe live their best lives. When she’s not working, running after her three young kids, or practicing pilates, she can be found sipping pinot noir with her husband watching the sun set.

Источник: https://blog.fitbit.com/why-corn-is-a-smart-carb/

Is corn soluble or insoluble fiber? Corn is high in cellulose, which is an insoluble fiber that the body cannot digest. However, the body breaks down the other components of corn. Chewing corn for longer can also help the digestive system break down cellulose walls to access more of the nutrients.

Is corn soluble or insoluble? Insoluble fiber.

This is found in whole grains, cereals, certain fruits and vegetables such as apple skin, corn, and carrots.

What type of fiber is corn? The predominant fibers in corn are insoluble ones, such as hemicellulose, cellulose, and lignin ( 2 ).

Is corn high in soluble fiber? Soluble corn fiber is a type of dietary fiber made from corn starch. It’s high in fiber and low in calories and sugar, and it’s often used to improve the taste and texture of processed foods.

Is corn soluble or insoluble fiber? – Related Questions

Does soluble corn fiber make you poop?

Fiber and digestive health

Simply said, fiber can help you have a good ole’ normal poop. Fiber is great for maintaining bowel movements, or as the commercials like to say, “keeping you regular”. Soluble fiber absorbs water and softens stools.

Why is there corn in my poop when I didn’t eat any?

Corn is an especially common culprit for undigested food in stool. This is because corn has an outer shell of a compound called cellulose. Your body doesn’t contain enzymes that specifically break down cellulose. However, your body can break down the food components that are inside corn.

Why is corn bad for you?

Corn is rich in fiber and plant compounds that may aid digestive and eye health. Yet, it’s high in starch, can spike blood sugar and may prevent weight loss when consumed in excess. The safety of genetically modified corn may also be a concern. Still, in moderation, corn can be part of a healthy diet.

What food has insoluble fiber?

Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Is corn good for constipation?

Eat high-fiber cereals. Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes (with the skin still on). Salads made with lettuce, spinach, and cabbage will also help.

Are bananas high in soluble fiber?

Ripe bananas contain 3 g fiber/120 g, mostly in the form of soluble fiber. They also contain amylase-resistant starch and tannins [33]. We recommend not feeding banana to a constipated child, as many other good sources of fiber are available.

Is Avocado soluble or insoluble fiber?

Avocados

One avocado packs 13.5 grams of dietary fiber. However, one serving — or one-third of the fruit — provides about 4.5 grams, 1.4 of which are soluble (9, 10 ). Rich in both soluble and insoluble fiber, avocados really stand out in this regard.

Is spinach soluble or insoluble fiber?

Spinach is high in insoluble fiber, which may boost your health in several ways ( 2 ).

Does fiber make you fart?

According to expert insight, adding more fiber into your diet may trigger flatulence. This gas occurs when bacteria in the intestines process certain foods that are not digested by your gastrointestinal system when they pass into the colon.

What type of fiber makes you poop?

Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass ( 21 ). On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool ( 22 ).

What do long skinny poops mean?

Narrowing of the stool may be due to a mass in the colon or rectum that limits the size of the stool that can pass through it. Conditions that cause diarrhea can also cause pencil thin stools. Persistent pencil thin stool, which may be solid or loose, is one of the symptoms of colorectal polyps or cancer.

Why do I see chunks of food in my poop?

A person who notices a lot of undigested food in their stool should not worry most of the time, as it is likely to be due to undigested fiber or eating too quickly. If someone notices the following symptoms plus undigested food in their stool, they should see their doctor: unexplained weight loss.

What does unhealthy poop look like?

Types of abnormal poop

pooping too often (more than three times daily) not pooping often enough (less than three times a week) excessive straining when pooping. poop that is colored red, black, green, yellow, or white.

Can we drink water after eating corn?

Bhutta (corn) has starch and complex carbs and drinking water over it can lead to the production of gas in the stomach. This may cause acid reflux, acidity, flatulence and severe stomach pain. A gap of 30-45 minutes should be maintained between eating a bhutta and having water.

Are there any benefits of eating corn?

Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of the carotenoids lutein and zeaxanthin, which are good for eye health and help prevent the lens damage that leads to cataracts.

How many corn should I eat a day?

It’s important to eat corn with moderation and as part of a balanced diet. Based on a 2,000-calorie diet, the average daily recommendation suggests eating about 2 ½ cups of vegetables, and corn certainly counts. A 1-cup serving of corn provides about 10% of the daily recommended amount of fiber.

Whats the worst vegetable for you?

Nightshade vegetables, like peppers, potatoes, and eggplant, are are controversial, because many claim they can cause inflammation, according to Cynthia Sass, a registered dietician. This can lead to some pretty serious complications down the line: heart disease, cancer, and diabetes, to name a few.

What is the best time to eat corn?

Most people prefer to eat corn after cooking it, often with butter, oils, and seasonings. It is also safe to eat corn raw. Many people find that young, tender corn tastes best when raw. The kernels can add texture to salads, soups, and casseroles.

Which is better for constipation soluble or insoluble fiber?

There are two kinds of fiber: soluble and insoluble. Soluble fiber gives stool bulk. Foods that are good sources of soluble fiber include apples, bananas, barley, oats, and beans. Insoluble fiber helps speed up the transit of food in the digestive tract and helps prevent constipation.

How do you push poop out when constipated?

Push: keeping your mouth slightly open and breathing normally, push into your waist and lower abdomen (tummy). You should feel your tummy bulge out even more, this pushes the faeces (poo) from the rectum (lower end of the bowel) into the anal canal (back passage).

What part of the body does soluble fiber clean out?

Heart protection: Inside your digestive system, soluble fiber attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and the risk of heart disease.

Источник: https://cementanswers.com/is-corn-soluble-or-insoluble-fiber/

Is Soluble Corn Fiber Good for You? Benefits and Side Effects

Soluble corn fiber is a nondigestible carbohydrate that’s used in a variety of foods.

In addition to providing sweetness while decreasing the sugar and calorie contents of many processed foods, it’s used to improve the texture and thickness of products.

What’s more, some studies suggest that soluble corn fiber may even be associated with several health benefits.

This article evaluates some of the benefits, side effects, and potential uses of soluble corn fiber.

What is soluble corn fiber?

Soluble corn fiber, also referred to as resistant maltodextrin, is a type of dietary fiber made from cornstarch.

It’s produced using enzymatic hydrolysis, a process that involves breaking the chemical bonds of a molecule using enzymes ().

Soluble corn fiber is typically used to thicken processed foods like cereals, baked goods, dairy products, protein bars, and salad dressings.

It’s also used in place of sugar as a sweetener due to its low glycemic index, which measures the extent to which a food affects your blood sugar levels ().

Because it doesn’t spike your blood sugar levels, it’s often used as a sugar substitute in low carb, keto-friendly products to help those following the ketogenic diet remain in the metabolic state of ketosis.

Along with being lower in calories and sugar than many other sweeteners, soluble corn fiber is rich in soluble fiber. This type of fiber absorbs water in the digestive tract to form a thick, gel-like consistency (, ).

Soluble fiber has been tied to several health benefits and may help support digestive regularity, decrease cholesterol and blood sugar levels, and promote weight loss ().

summary

Soluble corn fiber is a type of dietary fiber made from corn starch. It’s high in fiber and low in calories and sugar, and it’s often used to improve the taste and texture of processed foods.

Benefits of soluble corn fiber

Soluble corn fiber may offer several potential health benefits, mostly related to your gut health and blood sugar levels.

Supports gut health

Soluble corn fiber acts as a prebiotic, meaning that it helps feed the beneficial bacteria in your gut ().

Several studies show that prebiotics can help improve digestive health ().

In fact, one study among 20 healthy men found that consuming 21 grams of soluble corn fiber per day increased concentrations of several specific strains of healthy gut bacteria ().

The composition of your gut bacteria plays a key role in many aspects of your health and may be involved in immune function, digestive health, cancer prevention, and more ().

May stabilize blood sugar levels

Soluble corn fiber has a low glycemic index, meaning that it doesn’t spike blood sugar levels to the same extent as regular sugar ().

According to one older animal study, consuming soluble corn fiber with a high fat meal prevented increases in levels of triglyceride and insulin, which is the hormone responsible for transporting sugar from the bloodstream into your cells ().

Another study in 22 men found that drinking a beverage with soluble corn fiber affected blood sugar and insulin levels significantly less than a beverage made with maltodextrin, a type of processed carb made from corn, rice, or potato starch ().

Other research has found that increasing your intake of soluble fiber could help improve blood sugar management and prevent insulin resistance, a condition that impairs your body’s ability to use insulin efficiently (, ).

Helps promote bone health

Some studies suggest that soluble corn fiber could improve bone health.

For instance, one small study among 14 postmenopausal women showed that supplementing with 20 grams of soluble corn fiber for 50 days increased bone calcium retention by 7% ().

Another 4-week study in 28 healthy adolescent women found that consuming 10–20 grams of soluble corn fiber per day significantly increased calcium absorption ().

This is thought to be due to the prebiotic mechanisms of soluble corn fiber and its ability to increase mineral absorption by improving gut health ().

summary

Soluble corn fiber may help improve blood sugar levels, as well as gut and bone health.

Potential downsides

Although soluble corn fiber is associated with several possible health benefits, it’s mostly found in foods that are heavily processed and refined.

Regularly eating processed foods has been linked to a higher risk of several health conditions, including heart disease, cancer, and type 2 diabetes ().

Like other types of fiber, soluble corn fiber may also cause minor digestive issues, including gas and bloating, when consumed in high amounts ().

Drinking plenty of water and increasing your intake gradually can help prevent negative side effects caused by higher fiber intake.

Finally, keep in mind that soluble corn fiber is often derived from genetically modified crops. In fact, in 2010, it was estimated that about 86% of corn grown in the United States and Canada was genetically modified ().

Research shows that genetically modified corn is safe for consumption and unlikely to harm health or contribute to issues like food allergies ().

Still, those who prefer to avoid genetically modified organisms (GMOs) due to concerns about the potential long-term health effects of genetically modified ingredients can opt for non-GMO corn fiber supplements ().

summary

Soluble corn fiber is mostly found in processed foods and often genetically modified. Increasing your intake of fiber too quickly may also cause negative digestive symptoms.

The bottom line

Soluble corn fiber is a type of fiber used to thicken or sweeten many processed food products, especially those labeled low carb or keto-friendly.

Besides being high in fiber and low in calories and sugar, it has a lower glycemic index than many other sweeteners. It’s also associated with other health benefits, including improved gut and bone health.

However, it’s often derived from genetically modified ingredients and found in many processed foods. Plus, consuming large amounts may cause digestive issues.

Selecting healthier options that contain soluble corn fiber, such as whole grain cereals, soups, or dairy products, can help maximize its potential health benefits.

Those who prefer to limit their consumption of genetically modified ingredients can also opt for non-GMO soluble corn fiber supplements.

Источник: https://www.healthline.com/nutrition/soluble-corn-fiber

First, what does it mean to be “regular”?

“We consider normal anywhere from going three times per day to three times per week,” says Jacqueline Wolf, a gastroenterologist and associate professor of medicine at Beth Israel Deaconess Medical Center in Boston.

But you could have a bowel movement every day and still be constipated. “Constipation also includes straining, having hard, lumpy stools, or not evacuating completely,” says Wolf.

What’s to blame?

“Certainly a poor diet can have an impact,” says Lucinda Harris, a gastroenterologist and associate professor of medicine at the Mayo Clinic in Scottsdale, Arizona.

“And if you don’t eat, you don’t stimulate your intestines. Eating too little can be an issue in older people.”

If you’re irregular, the first step is to up your fiber intake. But to work, the fiber has to increase stool volume, “and it can’t get fermented by gut bacteria or broken down in transit,” says Nicola McKeown of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. (McKeown has received funding from General Mills’s scientific arm and from Metamucil’s manufacturer.)

Fiber comes in two types:

Insoluble. “Coarse, insoluble fiber helps move food through the digestive tract by stimulating the lining of the gut to secrete water and mucus, which softens the stool, making it easier to pass,” explains McKeown. “Coarse wheat bran like Kellogg’s All-Bran is a good example.”

Soluble. Soluble fiber can boost stool bulk by absorbing water. But not all types of soluble fiber get the job done.

The fiber needs to form a gel, allowing it to hold water on its entire journey through the gut.

Enter psyllium, the laxation-​friendly poster child of soluble fibers. It’s in Kellogg’s All-Bran Buds cereal and is the key ingredient in Metamucil.

In contrast, don’t expect much from prebiotic soluble fibers (so-named because they feed gut bacteria). The poster child: inulin—aka chicory root—a processed fiber used in many Fiber One foods, fiber “gummies,” and hundreds of other foods.

In three studies (you can find them here, here, and here) that enrolled a total of 140 people with constipation, only one (funded by an inulin maker) reported more bowel movements in inulin takers than in placebo takers. And inulin made people more gassy.

Those results don’t surprise McKeown. “If the fiber gets fermented by gut bacteria, it can’t hold water, so it can’t add to stool bulk.”

“In fact, few of the isolated fibers that are added to foods actually help with regularity,” she adds. Among the duds: soluble corn fiber and wheat dextrin (the main ingredient in Benefiber).

Instead, stick to whole foods. “Eat a variety of fruits, vegetables, beans, whole grains, nuts, and seeds,” says McKeown. That should give you a good mix of soluble and insoluble fiber.

Tip: Add fiber to your diet gradually. “A high-fiber diet may cause gas and bloating at first in people who were on a low-fiber diet,” says McKeown.

If that isn’t enough, try adding psyllium, coarse wheat bran, or prunes.

“Prunes have both fiber and sorbitol,” says Wolf. Sorbitol, a naturally occurring sugar alcohol, helps retain water in the stool.

“But it can cause gas,” adds Wolf. “And too much sorbitol can cause diarrhea.” So introduce prunes slowly.

(Looking for info about laxatives for regularity? Click here.)

Photos: okkijan2010/ stock.adobe.com (left plate), nblxer/ stock.adobe.com (right plate), Kate Sherwood & Jennifer Urban/CSPI (beans).

The information in this post first appeared in the June 2020 issue of Nutrition Action Healthletter.


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Источник: https://www.nutritionaction.com/daily/gut-health/can-fiber-help-keep-you-regular/

Dietary fiber

Portion of plant-derived food that cannot be completely digested

Foods rich in fibers: fruits, vegetables and grains
Wheatbranhas a high content of dietary fiber.

Dietary fiber (British spelling fibre) or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes.[1] Dietary fibers are diverse in chemical composition, and can be grouped generally by their solubility, viscosity, and fermentability, which affect how fibers are processed in the body.[2] Dietary fiber has two main components: soluble fiber and insoluble fiber, which are components of plant foods, such as legumes, whole grains and cereals, vegetables, fruits, and nuts or seeds.[2][3] A diet high in regular fiber consumption is generally associated with supporting health and lowering the risk of several diseases.[2][4]

Food sources of dietary fiber have traditionally been divided according to whether they provide soluble or insoluble fiber. Plant foods contain both types of fiber in varying amounts, according to the fiber characteristics of viscosity and fermentability.[1][5] Advantages is corn fiber good for you consuming fiber depend upon which type of fiber is consumed and which benefits may result in the gastrointestinal system.[6] Bulking fibers – such as cellulose, hemicellulose and psyllium – absorb and hold water, promoting regularity.[7] Viscous fibers – such as beta-glucan and psyllium – thicken the fecal mass.[7] Fermentable fibers – such as resistant starch and inulin – feed the bacteria and microbiota of the large intestine, and are metabolized to yield short-chain fatty acids, which have diverse roles is corn fiber good for you gastrointestinal health.[8][9]

Soluble fiber (fermentable fiber or prebiotic fiber) – which dissolves in water – is generally fermented in the colon into gases and physiologically active by-products, such as short-chain fatty acids produced in the colon by gut bacteria. Examples are beta-glucans (in oats, barley, and mushrooms) and raw guar gum. Psyllium – a soluble, viscous, nonfermented fiber – is a bulking fiber that retains water as it moves through the digestive system, easing defecation. Soluble fiber is generally viscous and delays gastric emptying which, in humans, can result in an extended feeling of fullness.[2]Inulin (in chicory root), wheat dextrin, oligosaccharides, and resistant starches[10] (in legumes and bananas), are soluble non-viscous fibers.[2] Regular intake of soluble fibers, such as beta-glucans from oats or barley, has been established to lower blood levels of LDLcholesterol, a risk factor for cardiovascular diseases.[2][4][11]

Insoluble fiber – which does not dissolve in water – is inert to digestive enzymes in the upper gastrointestinal tract. Examples are wheat bran, cellulose, and lignin. Coarsely ground insoluble fiber triggers the secretion of mucus in the large intestine, providing bulking. Finely ground insoluble fiber does not have this effect and can actually have a constipating effect.[2] Some forms of insoluble fiber, such as resistant starches, can be fermented in the colon.[12]

Dietary fiber consists of non-starchpolysaccharides and other plant components such as cellulose, resistant starch, resistant dextrins, inulin, lignins, chitins (in fungi), pectins, beta-glucans, and oligosaccharides.[2][1][3]

Definition[edit]

Dietary fiber is defined to be plant components that are not broken down by human digestive enzymes.[1] In the late 20th century, only lignin and some polysaccharides were known to satisfy this definition, but in the early 21st century, resistant starch and oligosaccharides were included as dietary fiber components.[1][13] The most accepted definition of dietary fiber is "all polysaccharides and lignin, which are not digested by the endogenous secretion of the human digestive tract".[14] Currently, most animal nutritionists are using either a physiological definition, "the dietary components resistant to degradation by mammalian enzymes", or a chemical definition, "the sum of non-starch polysaccharides (NSP) and lignin".[14]Lignin, a major dietary insoluble fiber source, may alter the rate and metabolism of soluble fibers.[3] Other types of insoluble fiber, notably resistant starch, are fermented to produce short-chain fatty acids, which are sources of energy for colonocytes.[1][10][12] A diet rich in dietary fiber and whole grains may lower rates of coronary heart disease, colon cancer, and type 2 diabetes.[15]

Definition of dietary fiber varies among institutions:

OrganizationDefinition
Institute of Medicine[16]
(2001)
Dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants. "Added Fiber" consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.
American Association of Cereal Chemists[17]
(2001)
Dietary fiber is the edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine, with complete or partial fermentation in the large intestine. Dietary fiber includes polysaccharides, oligosaccharides, lignin, and associated plant substances. Dietary fibers promote beneficial physiologic effects including laxation, and/or blood cholesterol attenuation, and/or blood glucose attenuation.
Codex Alimentarius Commission[18]
(2014; adopted by the European Commission[citation needed] and 10 countries internationally)
Dietary fiber means carbohydrate polymers with more than 10 monomeric units, which are not hydrolyzed by digestive enzymes in the small intestine of humans.
British Nutrition Foundation[1]
(2018)
Dietary fibre refers to a group of substances in plant foods which cannot be completely broken down by human digestive enzymes. This includes waxes, lignin and polysaccharides such as cellulose and pectin. Originally it was thought that dietary fibre was completely indigestible and did not provide any energy. It is now known that some fibre can be fermented in the large intestine by gut bacteria, producing short chain fatty acids and gases.
European Union[19]Fibre means carbohydrate polymers with three or more monomeric units, which hancock county savings bank weirton wv neither digested nor absorbed in the human small intestine.[20] According to the European Commission's Joint Research Centre, "the EU and US definitions differ from the Codex Alimentarius definition (FAO 2009) on the number of monomers that constitute the carbohydrate polymer; while the EU and US includes three or more monomeric units, the Codex definition specifies ten or more, leaving national authorities to decide whether to include as fibre also carbohydrates with 3–9 monomers."[19]

Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed.[21] Some types of soluble fiber absorb water to become a gelatinous, viscous substance. Some types of insoluble fiber have bulking action and are not fermented,[13] while some insoluble fibers like wheat bran may be slowly fermented in the colon in addition to the faecal bulking effect.[22] Generally, soluble fibers are fermented more than insoluble fibers in the colon.[23][24][22][25][26]

Types and sources[edit]

NutrientFood additiveSource/Comments
water-insoluble dietary fibers
β-glucans (a few of which are water-soluble)
   CelluloseE 460cereals, fruit, vegetables (in all plants in general)
   Chitinin fungi, exoskeleton of insects and crustaceans
Hemicellulosecereals, bran, timber, legumes
   Hexoseswheat, barley
   Pentoserye, oat
Ligninstones of fruits, vegetables (filaments of the garden bean), cereals
Xanthan gumE 415production with Xanthomonas-bacteria from sugar substrates
Resistant starchCan be starch protected by seed how do i get money off my unemployment card shell (type RS1), granular starch (type RS2) or retrograded starch (type RS3)[12]
   Resistant starchhigh amylose corn, barley, high amylose wheat, legumes, raw bananas, cooked and cooled pasta and potatoes[12]
water-soluble dietary fibers
Arabinoxylan (a hemicellulose)psyllium[27]
Fructansreplace or complement in some plant taxa the starch as storage carbohydrate
   Inulinin diverse plants, e.g. topinambour, chicory, etc.
Polyuronide
   PectinE 440in the fruit skin (mainly apples, quinces), vegetables
   Alginic acids (Alginates)E 400–E 407in Algae
      Sodium alginateE 401
      Potassium alginateE 402
      Ammonium alginateE 403
      Calcium alginateE 404
      Propylene glycol alginate (PGA)E 405
      agarE 406
      carrageenE 407red algae
Raffinoselegumes
PolydextroseE 1200synthetic polymer, ca. 1kcal/g

Contents in food[edit]

Dietary fibers are found in fruits, vegetables and whole grains. The amount of fiber contained in common foods are in the following table:[28]

Food groupServing meanFibermass per serving
Fruit120 mL (0.5 cup)[29][30]1.1 g
Dark green vegetables120 mL (0.5 cup)6.4 g
Orange vegetables120 mL (0.5 cup)2.1 g
Cooked dry beans (legumes)120 mL (0.5 cup)8.0 g
Starchy vegetables120 mL (0.5 cup)1.7 g
Other vegetables120 mL (0.5 cup)1.1 g
Whole grains28 g (1 oz)2.4 g
Meat28 g (1 oz)0.1 g

Dietary fiber is found in plants, typically eaten whole, raw or cooked, although fiber can be added to make dietary supplements and fiber-rich processed foods. Grain bran products have the highest fiber contents, such as crude corn bran (79 g per 100 g) and crude wheat bran (43 g per 100 g), which are ingredients for manufactured foods.[28] Medical authorities, such as the Mayo Clinic, recommend adding fiber-rich products to the Standard American Diet (SAD) which is rich in processed and artificially sweetened foods, with minimal intake of vegetables and legumes.[31][32]

Plant sources[edit]

Some plants contain significant amounts of soluble and insoluble fiber. For example, plums and prunes have a thick skin covering a juicy pulp. The skin is a source of insoluble fiber, whereas soluble fiber is in the pulp. Grapes also is corn fiber good for you a fair amount of fiber.[33]

Soluble fiber is found in varying quantities in all plant foods, including:

  • legumes (peas, soybeans, lupins and other beans)
  • oats, rye, chia, and barley
  • some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and the skin of apples, quinces and pears)
  • certain vegetables such as broccoli, carrots, and Jerusalem artichokes
  • root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber also)
  • psyllium seed husks (a mucilage soluble fiber) and flax seeds
  • nuts, with almonds being the highest in dietary fiber

Sources of insoluble fiber include:

Supplements[edit]

These are a few example forms of fiber that have been sold as supplements or food additives. These may be marketed to consumers for nutritional purposes, treatment of various gastrointestinal disorders, and for such possible health benefits as lowering cholesterol levels, reducing risk of colon cancer, and losing weight.

Soluble fiber supplements may be beneficial for alleviating symptoms of irritable bowel syndrome, such as diarrhea or constipation and abdominal discomfort.[35]Prebiotic soluble fiber products, like those containing inulin or oligosaccharides, may contribute to relief from inflammatory bowel disease,[36] as in Crohn's disease,[37]ulcerative colitis,[38][39] and Clostridium difficile,[40] due in part to the short-chain fatty acids produced with subsequent anti-inflammatory actions upon the bowel.[41][42] Fiber supplements may be effective in an overall dietary plan for managing irritable bowel syndrome by is corn fiber good for you of food choices.[43]

One insoluble fiber, resistant starch from high-amylose corn, has been used as a supplement and may contribute to improving insulin sensitivity and glycemic management[44][45][46] as well as promoting regularity[47] and possibly relief of diarrhea.[48][49][50] One preliminary finding indicates that resistant corn starch may reduce symptoms of ulcerative colitis.[51]

Inulins[edit]

Main article: Inulin

Chemically defined as oligosaccharides occurring naturally in most plants, inulins have nutritional value as carbohydrates, or more specifically as fructans, a polymer of the natural plant sugar, fructose. Inulin is typically extracted by manufacturers from enriched plant sources such as chicory roots or Jerusalem artichokes for use in prepared foods.[52] Subtly sweet, it can be used to replace sugar, fat, and flour, is often used to improve the flow and mixing qualities of powdered nutritional supplements, and has potential health value as a prebiotic fermentable fiber.[53]

As a prebiotic fermentable fiber, inulin is metabolized by gut flora to yield short-chain fatty acids (see below), which increase absorption of calcium,[54]magnesium,[55] and iron.[56]

The primary disadvantage of inulin is its fermentation within the intestinal tract, possibly causing flatulence and digestive distress at doses higher than 15 grams/day in most people.[57] Individuals with digestive diseases have benefited from removing fructose and inulin from their diet.[58] While clinical studies have shown changes in the microbiota at lower levels of inulin intake, higher intake amounts may be needed to achieve effects on body weight.[59]

Vegetable gums[edit]

Vegetable gum fiber supplements are relatively new to the market. Often sold as a powder, vegetable gum fibers dissolve easily with no aftertaste. In preliminary clinical trials, they have proven effective for the treatment of irritable bowel syndrome.[60] Examples of vegetable gum fibers are guar gum and gum arabic.

Activity in the gut[edit]

Many molecules that are considered to be "dietary fiber" are so because humans lack the necessary enzymes to split the glycosidic bond and they reach the large intestine. Many foods contain varying types of dietary fibers, all of which contribute to health in different ways.

Dietary fibers make three primary contributions: bulking, viscosity and fermentation.[61] Different fibers have different effects, suggesting that a variety of dietary fibers contribute to overall health. Some fibers contribute through one primary mechanism. For instance, cellulose and wheat bran provide excellent bulking effects, but are minimally fermented. Alternatively, many dietary fibers can contribute to health through more than one of these mechanisms. For instance, psyllium provides bulking as well as viscosity.

Bulking fibers can be soluble (e.g. psyllium) or insoluble (e.g. cellulose and hemicellulose). They absorb water and can significantly increase stool weight and regularity. Most bulking fibers are not fermented or are minimally fermented throughout the intestinal tract.[61]

Viscous fibers thicken the contents of the intestinal tract and may attenuate the absorption of sugar, reduce sugar response after eating, and reduce lipid absorption (notably shown with cholesterol absorption). Their use in food formulations is often limited to low levels, due to their viscosity and thickening effects. Some viscous fibers may also be partially or fully fermented within the intestinal tract (guar gum, beta-glucan, glucomannan and pectins), but some viscous fibers are minimally or not fermented (modified cellulose such as methylcellulose and psyllium).[61]

Fermentable fibers are consumed by the microbiota within the large intestines, mildly increasing fecal bulk and producing short-chain fatty acids as byproducts with wide-ranging physiological activities (discussion below). Resistant starch, inulin, fructooligosaccharide and galactooligosaccharide are dietary fibers which are fully fermented. These include insoluble as well as soluble fibers. This fermentation influences the expression of many genes within the large intestine,[62] which affect digestive function and lipid and glucose metabolism, as well as the immune system, inflammation and more.[63]

Fiber fermentation produces gas (majorly carbon dioxide, hydrogen, and methane) and short-chain fatty acids. Isolated or purified fermentable fibers are more rapidly fermented in the fore-gut and may result in undesirable gastrointestinal symptoms (bloating, indigestion and flatulence).[64]

Dietary fibers can change the nature of the contents of the gastrointestinal tract and can change how other nutrients and chemicals are absorbed through bulking and viscosity.[3][21] Some types of soluble fibers bind to bile acids in the small intestine, making them less likely to re-enter the body; this in turn lowers cholesterol levels in the blood from the actions of cytochrome P450-mediated oxidation of cholesterol.[13]

Insoluble fiber is associated with reduced risk of diabetes,[65] but the mechanism by which this is achieved is unknown.[66] One type of insoluble dietary fiber, resistant starch, may increase insulin sensitivity in healthy people,[67][68] in type 2 diabetics,[69] and in individuals with insulin resistance, possibly contributing to reduced risk of type 2 diabetes.[46][45][44]

Not yet formally proposed as an essential macronutrient, dietary fiber has importance in the diet, with regulatory authorities in many developed countries recommending increases in fiber intake.[3][21][70][71]

Physicochemical properties[edit]

Dietary fiber has distinct physicochemical properties. Most semi-solid foods, fiber and fat are a combination of gel matrices which are hydrated or collapsed with microstructural elements, globules, solutions or encapsulating walls. Fresh fruit and vegetables are cellular materials.[72][73][74]

  • The cells of cooked potatoes and legumes are gels filled with gelatinized starch granules. The cellular structures of fruits and vegetables are foams with a closed cell geometry filled with a gel, surrounded by cell walls which are composites with an amorphous matrix strengthened by complex carbohydrate fibers.
  • Particle size and interfacial is corn fiber good for you with adjacent matrices affect the mechanical properties of food composites.
  • Food polymers may be soluble in and/or plasticized by water.
  • The variables include chemical structure, polymer concentration, molecular weight, degree of chain branching, the extent of ionization (for electrolytes), solution pH, ionic strength and temperature.
  • Cross-linking of different polymers, protein and polysaccharides, either through chemical covalent bonds or cross-links through molecular entanglement or hydrogen or ionic bond cross-linking.
  • Cooking and chewing food alters these physicochemical properties and hence absorption and movement through the stomach and along the intestine[75]

Upper gastrointestinal tract[edit]

Following a meal, the stomach and upper gastrointestinal contents consist of

Micelles are colloid-sized clusters of molecules which form in conditions as those above, similar to the critical micelle concentration of detergents.[77] In the upper gastrointestinal tract, these compounds consist of bile acids and di- and monoacyl glycerols which solubilize triacylglycerols and cholesterol.[77]

Two mechanisms bring nutrients into contact with the epithelium:

  1. intestinal contractions create turbulence; and
  2. convection currents direct contents from the lumen to the epithelial surface.[78]

The multiple physical phases in the intestinal tract slow the rate of absorption compared to that of the suspension solvent alone.

  1. Nutrients diffuse through the thin, relatively unstirred layer of fluid adjacent to the epithelium.
  2. Immobilizing of nutrients and other chemicals within complex polysaccharide molecules affects their release and subsequent absorption from the small intestine, an effect influential on the glycemic index.[78]
  3. Molecules begin to interact as their concentration increases. During absorption, water must be absorbed at a rate commensurate with the absorption of solutes. The transport of actively and passively absorbed nutrients across epithelium is affected by the unstirred water layer covering the microvillus membrane.[78]
  4. The presence of mucus or fiber, e.g., pectin or guar, in the unstirred layer may alter the viscosity and solute diffusion coefficient.[76]

Adding viscous polysaccharides to carbohydrate meals can reduce post-prandial blood glucose concentrations. Wheat and maize but not oats modify glucose absorption, the rate being dependent upon the particle size. The reduction in absorption rate with guar gum may be due to the increased resistance by viscous solutions to the convective flows created by intestinal contractions.

Dietary fiber interacts with pancreatic and enteric enzymes and their substrates. Human open business bank account online australia enzyme activity is reduced when incubated with most fiber sources. Fiber may affect amylase activity and hence the rate of hydrolysis of starch. The more viscous polysaccharides extend the mouth-to-cecum transit time; guar, tragacanth and pectin being slower than wheat bran.[79]

Colon[edit]

The colon may be regarded as two organs,

  1. the right side (cecum and ascending colon), a contra costa county covid cases The right side of the colon is involved in nutrient salvage so that dietary fiber, resistant starch, fat and protein are utilized by bacteria fidelity center locations the end-products absorbed for use by the body
  2. the left side (transverse, descending, and sigmoid colon), affecting continence.

The presence of bacteria in the colon produces an 'organ' of intense, mainly reductive, metabolic activity, whereas the liver is oxidative. The substrates utilized by the cecum have either passed along the entire intestine or are biliary excretion products. The effects of dietary fiber in the colon are on

  1. bacterial fermentation of some dietary fibers
  2. thereby an increase in bacterial mass
  3. an increase in bacterial enzyme activity
  4. changes in the water-holding capacity of the fiber residue after fermentation

Enlargement of the cecum is a common finding when some dietary fibers are fed and this is now believed to be normal physiological adjustment. Such an increase may be due to a number of factors, prolonged cecal residence of the fiber, increased bacterial mass, or increased bacterial end-products. Some non-absorbed carbohydrates, e.g. pectin, gum arabic, oligosaccharides and resistant starch, are fermented to short-chain fatty acids (chiefly acetic, propionic and n-butyric), and carbon dioxide, hydrogen and methane. Almost all of these short-chain fatty acids will be absorbed from the colon. This means that fecal short-chain fatty acid estimations do not reflect cecal and colonic fermentation, only the efficiency of absorption, the ability of the fiber residue to sequestrate short-chain fatty lucca restaurant rockland ma, and the continued fermentation of fiber around the colon, which presumably will continue until the substrate is exhausted. The production of short-chain fatty acids has several possible actions on the gut mucosa. All of the short-chain fatty acids are readily absorbed by the colonic mucosa, but only acetic acid reaches the systemic circulation in appreciable amounts. Butyric acid appears to be used as a fuel by the colonic mucosa as the preferred energy source for colonic cells.

Cholesterol metabolism[edit]

Dietary fiber may act on each phase of ingestion, digestion, absorption and excretion to affect cholesterol metabolism,[81] such as the following:

  1. Caloric energy of foods through a bulking effect
  2. Slowing of gastric emptying time
  3. A glycemic index type of action on absorption
  4. A slowing of bile acid absorption in the ileum so bile acids escape through to the cecum
  5. Altered or increased bile acid metabolism in the cecum
  6. Indirectly by absorbed short-chain fatty acids, especially propionic acid, resulting from fiber fermentation affecting the cholesterol metabolism in the liver.
  7. Binding of bile acids to fiber or bacteria in the cecum with increased fecal loss from the entero-hepatic circulation.

One action of some fibers is to reduce the reabsorption of bile acids in the ileum and hence the amount and type of bile acid and fats reaching the colon. A reduction in the reabsorption of bile acid from the ileum has several direct effects.

  1. Bile acids may be trapped within the lumen of the ileum either because of a high luminal viscosity or because of binding to a dietary fiber.[82]
  2. Lignin in fiber adsorbs bile acids, but the unconjugated form of the bile acids are adsorbed more than the conjugated form. In the ileum where bile acids are primarily absorbed the bile acids are predominantly conjugated.
  3. The enterohepatic circulation of bile acids may be altered and there is an increased flow of bile acids to the cecum, where they are deconjugated and 7alpha-dehydroxylated.
  4. These water-soluble form, bile acids e.g., deoxycholic and lithocholic are adsorbed to dietary fiber and an increased fecal loss of sterols, dependent in part on the amount and type of fiber.
  5. A further factor is an increase in the bacterial mass and activity of the ileum as some fibers e.g., pectin are digested by bacteria. The bacterial mass increases and cecal bacterial activity increases.
  6. The enteric loss of bile acids results in increased synthesis of bile acids from cholesterol which in turn reduces body cholesterol.

The fibers that are most effective in influencing sterol metabolism (e.g. pectin) are fermented in the colon. It is therefore unlikely that the reduction in body cholesterol is due to adsorption to this fermented fiber in the colon.

  1. There might be alterations in the end-products of bile acid bacterial metabolism or the release of short chain fatty acids which are absorbed from the colon, return to the liver in the portal vein and modulate either the synthesis of cholesterol or its catabolism to bile acids.
  2. The prime mechanism whereby fiber influences cholesterol metabolism is through bacteria binding bile acids in the colon after the initial deconjugation and dehydroxylation. The sequestered bile acids are then excreted in feces.[83]
  3. Fermentable fibers e.g., pectin will increase the bacterial mass in the colon by virtue of their providing a medium for bacterial growth.
  4. Other fibers, e.g., gum arabic, act as stabilizers and cause a significant decrease in serum cholesterol without increasing fecal bile acid excretion.
Children eating fiber-rich food

Fecal weight[edit]

Feces consist of a plasticine-like material, made up of water, bacteria, lipids, sterols, mucus and fiber.

  1. Feces are 75% water; bacteria make is corn fiber good for you large contribution to the dry weight, the residue being unfermented fiber and excreted compounds.
  2. Fecal output may vary over a range of between 20 and 280 g over 24 hours. The amount of feces egested a day varies for any one individual over a period of time.
  3. Of dietary constituents, only dietary fiber increases fecal weight.

Water is distributed in the colon in three ways:

  1. Free water which can be absorbed from the colon.
  2. Water that is incorporated into bacterial mass.
  3. Water that is bound by fiber.

Fecal weight is dictated by:

  1. the holding of water by the residual dietary fiber after fermentation.
  2. the bacterial mass.
  3. There may also be an added osmotic effect of products of bacterial fermentation on fecal mass.

Effects of fiber intake[edit]

Preliminary research indicates that fiber may benefit health by different mechanisms.[84]

Color coding of table entries:

  • Both Applies to both soluble and insoluble fiber
  • Soluble Applies to soluble fiber only
  • Insoluble Applies to insoluble fiber only
Effects[1][2]
Increases food volume without increasing caloric content to the same extent as digestible carbohydrates, providing satiety which may reduce appetite.
Attracts water and forms a viscous gel during digestion, slowing the emptying of the stomach, shortening intestinal transit time, shielding carbohydrates from enzymes, and delaying absorption of glucose,[1][85] which lowers variance in blood sugar levels
Lowers total and LDL cholesterol, which may reduce the risk of cardiovascular disease[1]
Regulates blood sugar, which may reduce glucose and insulin levels in diabetic patients and may lower risk of diabetes[1][86]
Speeds the passage of foods through the digestive system, which facilitates regular defecation
Adds bulk to the stool, which alleviates constipation
Balances intestinal pH[87] and stimulates intestinal fermentation production of short-chain fatty acids[1]

Fiber does not bind to minerals and vitamins and therefore does not restrict their absorption, but rather evidence exists that fermentable fiber sources improve absorption of minerals, especially calcium.[88][89][90]

Research[edit]

As of 2019, clinical research on the potential health benefits of a regular high-fiber diet showed general trends for lower risk of several cancers, cardiovascular diseases, and type II diabetes.[2][4]

A study of 388,000 adults ages 50 to 71 for nine years found that the highest consumers of fiber were 22% less likely to die over this period.[91] In addition to lower risk of death from heart disease, adequate consumption of fiber-containing foods, especially grains, was also associated with reduced incidence of infectious and respiratory illnesses, and, particularly among males, reduced risk of cancer-related death.

An experiment designed with a large sample and conducted by NIH-AARP Diet and Health Study studied the correlation between fiber intake and colorectal cancer. The analytic cohort consisted of 291,988 men and 197,623 women aged 50–71 years. Diet was assessed with a self-administered food-frequency questionnaire at baseline in 1995–1996; 2,974 incident colorectal cancer cases were identified during five years of follow-up. The result was that total fiber intake was not associated with colorectal cancer.[92]

Although many researchers[who?] believe that dietary fiber intake reduces risk of colon cancer, one study conducted by researchers at the Harvard School of Medicine of over 88,000 women did not show a statistically significant relationship between higher fiber consumption and lower rates of colorectal cancer or adenomas.[93] Similarly, a 2010 study of 58,279 men found no relationship between dietary fiber and colorectal cancer.[94]

Obesity[edit]

Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity. The role of dietary fiber in energy intake regulation and obesity development is related to its unique physical and chemical properties that aid in early signals of satiation and enhanced or prolonged signals of satiety. Early signals of satiation may be induced through cephalic- and gastric-phase responses related to the bulking effects of dietary fiber on energy density and palatability, whereas the viscosity-producing effects of certain fibers may enhance satiety through intestinal-phase events related to modified gastrointestinal function and subsequent delay in fat absorption. In general, fiber-rich diets, whether achieved through fiber supplementation or incorporation of high fiber foods into meals, have a reduced energy density compared with high fat diets. This is related to fiber's ability to add bulk and weight to the diet. There are also indications that women may be more sensitive to dietary manipulation with fiber than men. The relationship of body weight status and fiber effect on energy intake suggests that obese individuals may things to do in san jose during christmas more likely to reduce food intake with dietary fiber inclusion.[95]

Dietary recommendations[edit]

European Union[edit]

According to the European Food Safety Authority (EFSA) Panel on Nutrition, Novel Foods and Food Allergens (NDA), which deals with the establishment of Dietary Reference Values for carbohydrates and dietary fibre, "based on the available evidence on bowel function, the Panel considers dietary fibre intakes of 25 g per day to be adequate for normal laxation in adults".[96][19]

United States[edit]

Current recommendations from the United States National Academy of Medicine (NAM) (formerly Institute of Medicine) of the National Academy of Sciences state that for Adequate Intake, adult men ages 19–50 consume 38 grams of dietary fiber per day, men 51 and older 30 grams, women ages 19–50 to consume 25 grams per day, women 51 and older 21 grams. These are based on three studies observing that people in the highest quintile of fiber intake consumed a median of 14 grams of fiber per 1,000 Calories and had the lowest risk of coronary heart disease, especially for those who ate more cereal fiber.[2][97][3]

The United States Academy of Nutrition and Dietetics (AND, previously ADA) reiterates the recommendations of the NAM.[98] A 1995 research team's recommendation for children is that intake should equal age in years plus 5 g/day (e.g., a 4-year-old should consume 9 g/day).[99][100] The NAM's current recommendation for children is 19 g/day for age 1-3 years and 25 g/day for age 4-8 years.[2] No guidelines have yet been established for the elderly or very ill. Patients with current constipation, vomiting, and abdominal pain should see a physician. Certain bulking agents are not commonly recommended with the prescription of opioids because the slow transit time mixed with larger stools may lead to severe constipation, pain, or obstruction.

On average, North Americans consume less than 50% of the dietary fiber levels recommended for good health. In the preferred food choices of today's youth, this value may be as low as 20%, a factor considered by experts as contributing to the obesity levels seen in many developed countries.[101] Recognizing the growing scientific evidence for physiological benefits of increased fiber intake, regulatory agencies such as the Food and Drug Administration (FDA) of the United States have given approvals to food products making health claims for fiber. The FDA classifies which ingredients qualify as being "fiber", and requires for product labeling that a physiological benefit is gained by adding the fiber ingredient.[102] As of 2008, the FDA approved health claims for qualified fiber products to display labeling that regular consumption may reduce blood cholesterol levels – which can lower the risk of coronary heart disease[103] – and also reduce the risk of some types of cancer.[104]

Viscous fiber sources gaining FDA approval are:[2]

Other examples of bulking fiber sources used in functional foods and supplements include cellulose, guar gum and xanthan gum. Other examples of fermentable fiber sources (from plant foods or biotechnology) used in functional foods and supplements include resistant starch, inulin, fructans, fructooligo saccharides, oligo- or polysaccharides, and resistant dextrins, which may be partially or fully fermented.

Consistent intake of fermentable fiber may reduce the risk of chronic diseases.[105][106][107] Insufficient fiber in the diet can lead to constipation.[108]

United Kingdom[edit]

In 2018, the British Nutrition Foundation issued a statement to define dietary fiber more concisely and list the potential health benefits established to date, while increasing its recommended daily minimum intake to 30 grams for healthy adults.[109][1] Statement: 'Dietary fibre' has been used as a collective term for a complex mixture of substances with different chemical and physical properties which exert different types of physiological effects.

The use of certain analytical methods to quantify dietary fiber by nature of its indigestin ability results in many other indigestible components being isolated along with the carbohydrate components of dietary fiber. These components include resistant starches and oligo saccharides along with other substances that exist within the plant is corn fiber good for you structure and contribute to the material that passes through the digestive tract. Such components are likely to have physiological effects.

Diets naturally high in fiber can be considered to bring about several main physiological consequences:[1]

Fiber is defined by its physiological impact, with many heterogenous types of fibers. Some fibers may primarily impact one of these benefits (i.e., cellulose increases fecal bulking and prevents constipation), but many fibers impact more than one of these benefits (i.e., resistant starch increases bulking, increases colonic fermentation, positively modulates colonic microflora and increases satiety and insulin sensitivity).[12][10] The beneficial effects of high fiber diets are the summation of the effects of the different types of fiber present in the diet and also other components of such diets.

Defining fiber physiologically allows recognition of indigestible carbohydrates with structures and physiological properties similar to those of naturally occurring dietary fibers.[1]

Fermentation[edit]

The American Association of Cereal Chemists has defined soluble fiber this way: "the edible parts of plants or similar carbohydrates resistant to digestion and absorption in the human small intestine with complete or partial fermentation in the large intestine."[110] In this definition:

Edible parts of plants
indicates that some parts of a plant we eat—skin, pulp, seeds, stems, leaves, roots—contain fiber. Both insoluble and soluble sources are in those plant components.
Carbohydrates
complex carbohydrates, such as long-chained sugars also called starch, oligo saccharides, or poly saccharides, are sources of soluble fermentable fiber.
Resistant to digestion and absorption in the human small intestine
foods providing nutrients are digested by gastric acid and digestive enzymes in the stomach and small intestine where the nutrients are released then absorbed through the intestinal wall for transport via the blood throughout the body. A food resistant to this process is undigested, as insoluble and soluble fibers are. They pass to the large intestine only affected by their absorption of water (insoluble fiber) or dissolution in water (soluble fiber).
Complete or partial fermentation in the large intestine
the large intestine comprises a segment called the colon within which additional nutrient absorption occurs through the process of fermentation. Fermentation occurs by the action of colonic bacteria on the food mass, producing gases and short-chain fatty acids. It is these short-chain fatty acids—butyric, acetic (ethanoic), propionic, and valeric acids—that scientific evidence is revealing to have significant health properties.[111]

As an example of fermentation, shorter-chain carbohydrates (a type of fiber found in legumes) cannot be digested, but are changed via fermentation in the colon into short-chain fatty acids and gases marriott chase credit card offer are typically expelled as flatulence).

According to a 2002 journal article,[105] fiber compounds with partial or low fermentability include:

fiber compounds with high fermentability include:

Short-chain fatty acids[edit]

When fermentable fiber is fermented, short-chain fatty acids (SCFA) are produced.[14] SCFAs are involved in numerous physiological processes promoting health, including:[111]

  • stabilize blood glucose levels by acting on pancreatic insulin release and liver control of glycogen breakdown
  • stimulate gene expression of glucose transporters in the intestinal mucosa, regulating glucose absorption[112]
  • provide nourishment of colonocytes, particularly by the SCFA butyrate
  • suppress cholesterol synthesis by the liver and reduce blood levels of LDL cholesterol and triglycerides responsible for atherosclerosis
  • lower colonic pH (i.e., raises the acidity level in the colon) which protects the lining from formation of colonic polyps and increases absorption of dietary minerals
  • stimulate production of T helper cells, antibodies, leukocytes, cytokines, and lymph mechanisms having crucial roles in immune protection
  • improve barrier properties of the us bank loans for bad credit mucosal layer, inhibiting inflammatory and adhesion is corn fiber good for you, contributing to immune functions

SCFAs that are absorbed by the colonic mucosa pass through the colonic wall into the portal circulation (supplying the liver), and the liver transports them into the general circulatory system.

Overall, SCFAs affect major regulatory systems, such as blood glucose and lipid levels, the colonic environment, and intestinal immune functions.[113][114]

The major SCFAs in humans are butyrate, propionate, and acetate, where butyrate is the major energy source for colonocytes, propionate is destined for uptake by the liver, and acetate enters the peripheral circulation to be metabolized by peripheral tissues.[citation needed]

FDA-approved health claims[edit]

The United States FDA allows manufacturers of foods containing 1.7 g per serving of psyllium husk soluble fiber or 0.75 g of oat or barley soluble fiber as beta-glucans to claim that regular consumption may reduce the risk of heart disease.[11]

The FDA statement template for making this claim is:

Soluble fiber from foods such as [name of soluble fiber source, and, if desired, name of food product], as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of food product] supplies __ grams of the [necessary daily dietary intake for the benefit] soluble fiber from [name of soluble fiber source] necessary per day to have this effect.[11]

Eligible sources of soluble fiber providing beta-glucan include:

  • Oat bran
  • Rolled oats
  • Whole oat flour
  • Oatrim
  • Whole grain barley and dry milled barley
  • Soluble fiber from psyllium husk with purity of no less than 95%

The allowed label may state that diets low in saturated fat and cholesterol and that include soluble fiber from certain of the above foods "may" or "might" reduce the risk of heart disease.

As discussed in FDA regulation 21 CFR 101.81, the daily dietary intake levels of soluble fiber from sources listed above associated with reduced risk of coronary heart disease are:

  • 3 g or more per day of beta-glucan soluble fiber from either whole oats or barley, or a combination of whole oats and barley
  • 7 g or more per day of soluble fiber from psyllium seed husk.[115]

Soluble fiber from consuming grains is included in other allowed health claims for lowering risk of some types of cancer and heart disease by consuming fruit and vegetables (21 CFR 101.76, 101.77, and 101.78).[11]

In December 2016, FDA approved a qualified health claim that consuming resistant starch from high-amylose corn may reduce the risk of type 2 diabetes due to its effect of increasing insulin sensitivity. The allowed claim specified: "High-amylose maize resistant starch may reduce the risk of type 2 diabetes. FDA has concluded that there is limited scientific evidence for this claim." [116] In 2018, the FDA released further guidance on the labeling of isolated or synthetic dietary fiber to clarify how different types of dietary fiber should be classified.[117]

See also[edit]

References[edit]

  1. ^ abcdefghijklmno"Dietary fibre". British Nutrition Foundation. 2018. Archived from the original on 26 July 2018. Retrieved 26 July 2018.
  2. ^ abcdefghijklm"Fiber". Linus Pauling Institute, Oregon State University. March 2019. Retrieved 3 February 2021.
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  7. ^ abInstitute of Medicine (2001). Dietary Reference Intakes: Proposed Definition of Dietary Fiber. Washington, D.C.: National Academy Press. p. 19. ISBN .
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Источник: https://en.wikipedia.org/wiki/Dietary_fiber

Health Benefits

When you bring home delicious Sunshine Sweet Corn, you’re also bringing home a healthy, whole grain. That’s right. This popular vegetable, is high in fiber and low in fat. It’s a great source of essential nutrients and there are only about 80 calories per medium ear. Sweet corn also contains two important carotenoids, lutein and zeaxanthin (zee-uh-zanthin), relatives of vitamin A, that support eye health and may even have other disease-preventing properties. Read on to find out more about the surprising health benefits of corn.

Digest this – a few facts about the fiber in sweet corn

  • One medium-sized ear of corn provides more than 10% of our daily requirement for dietary fiber.
  • There are two types of dietary fiber—soluble and insoluble—and sweet corn contains both.
  • Dietary fiber as part of an overall healthy diet helps reduce blood cholesterol levels and may lower your risk of heart disease, according to the American Heart Association. It is the insoluble fiber that binds to cholesterol preventing it from being absorbed into the f 150 payload capacity fiber is responsible for promoting regularity and helping prevent constipation by speeding up the passage of food and waste through the intestines and by absorbing water to keep stools soft. Insoluble fiber has been shown to reduce your risk for hemorrhoids.
  • Fiber-containing foods like sweet corn also help provide a feeling of fullness and so may help curb appetite and assist with weight management.
  • Dietary fiber is also associated with reducing the risk of Type 2 diabetes. A fiber-rich diet helps patients manage their disease.
  • Fiber is fermented by bacteria in the colon. Promising studies are underway to determine the health-promoting benefits of the breakdown products of fiber fermentation, for example, short chain fatty acids may work to keep the intestines healthy.

Eyes on corn for healthy eyes

  • Studies have shown that a high intake of lutein and zeaxanthin is associated with a significant reduction in the risk of a chronic eye disease called macular degeneration. Age-related macular degeneration (ARMD) is not some obscure medical condition—it is the leading cause of legal blindness among the elderly. According to the National Eye Institute, 6.5% of the population over 40 has symptoms of ARMD, for which there is no cure.
  • Lutein and zeaxanthin may also play a role in slowing the development of cataracts. Since lutein and zeaxanthin are the only carotenoids detectable in the lens, researchers believe that these powerful antioxidants may protect the clear proteins in the lens from undergoing the oxidation that causes them to become cloudy.

Even more reasons to love your sweet corn

  • Lutein’s health benefits extend beyond eye health. Emerging research suggests that lutein may help prevent hardening of the arteries that can lead to a heart attack and stroke.
  • Corn contains beta-cryptoxanthin, another cousin of vitamin A, that is being studied for its possible role in slowing bone loss associated with aging and reducing the risk of inflammatory diseases such as rheumatoid arthritis, as well as various forms of cancer – especially lung cancer.
  • Corn is a good source of the vitamin folate that supports cardiovascular health and significantly reduces the risk of neural tube birth defects.
  • Corn contributes thiamin (vitamin B1) to the body’s cells, which helps them convert carbohydrates into energy. It is also essential for the proper functioning of the heart, muscles and nervous system
Источник: https://sunshinesweetcorn.com/health-benefits/

Q: Is Corn Fiber Keto-Friendly? Is it Low-Carb?

Short Answer: Yes, the Non-GMO Corn Fiber in Catalina Crunch is both Keto-Friendly and Low-Carb.

Scientific Evidence & Explanation:

We get quite a few folks who see the ingredient Non-GMO Corn Fiber and think “Corn Fiber = Corn”. They think: “since corn is high in carbs (starch), corn fiber must be high in carbs too”.

This is not true!

Why is that?

Corn Fiber is not corn itself, it is a high-fiber ingredient made from corn. You can buy it at the grocery store (and use it to bake) just like you might buy a flour from the store and use it to bake a cake.

Here is the Nutrition Label for Corn Fiber. As you can see, Corn Fiber has only 2g of net carbs per tablespoon.

The next question we get about Corn Fiber: is Corn Fiber a "true" Fiber? Has there been any scientific testing on the glucose response of Corn Fiber?

There have been many scientific studies on the glucose response of different corn fibers which find either no glucose response or a very minimal response.

One such study was performed in a pilot lab by Ketogenic.com. In this study, subjects ate a controlled portion of either Corn Fiber (SCF) or isomaltooligosaccharides (IMO) and then their glucose response was tracked over time.

As you can see in the graph below (courtesy Ketogenic.com), the subjects who consumed corn fiber saw essentially no glucose response impact. This indicates the corn fiber is acting like a proper fiber and not like carbs.

On the other hand, IMO is producing a tremendous glucose response, very similar to carbs. For this reason, we do not use IMOs in Catalina Crunch, even though we'd probably make more money if we did because IMOs taste better than corn fiber.

Finally, I'd also like to mention that we have 10,000+ customers and many of them have tested how Catalina Crunch impacts their own blood sugar as well.

For example, here is a public Instagram post you can take a look at from a person who tests every low-carb product they purchase.

This person tested their blood sugar before and after Catalina Crunch and found it barely increased, from 88 to 93. 

In conclusion, we've done a tremendous amount of hard work and research to make sure that when we say Catalina Crunch is low-carb and Keto friendly, it truly is.

Sources:

Kendall, C. W., Josse, A. R., Potter, S. M., Hoffman, A. J., & Jenkins, D. J. (2007). Effect of novel maize-based dietary fibers on postprandial glycemia.

Lowery, R. P., Wilson, J. M., Barninger, A., Sharp, M. H., Irvin, C., Stefan, M., … & Wagner, R. (2018). The effects of soluble corn fibre and isomaltooligosacharides on blood glucose, insulin, digestion and fermentation in healthy young males and females. Journal of Insulin Resistance, 3(1), 1-6.

Источник: http://help.catalinacrunch.com/article/5-corn-fiber-keto-friendly-low-carb

Is Soluble Corn Fiber Good for You? Benefits and Side Effects

Soluble corn fiber is a nondigestible carbohydrate that’s used in a variety of foods.

In addition to providing sweetness while decreasing the sugar and calorie contents of many processed foods, it’s used to improve the texture and thickness of products.

What’s more, some studies suggest that soluble corn fiber may even be associated with several health benefits.

This article evaluates some of the benefits, side effects, and potential uses of soluble corn fiber.

What is soluble corn fiber?

Soluble corn fiber, also referred to as resistant maltodextrin, is a type of dietary fiber made from cornstarch.

It’s produced using enzymatic hydrolysis, a process that involves breaking the chemical bonds of a molecule using enzymes ().

Soluble corn fiber is typically used to thicken processed foods like cereals, baked goods, dairy products, protein bars, and salad dressings.

It’s also used in place of sugar as a sweetener due to its low glycemic index, which measures the extent to which a food affects your blood sugar levels ().

Because it doesn’t spike your blood sugar levels, it’s often used as a sugar substitute in low carb, keto-friendly products to help those following the ketogenic diet remain in the metabolic state of ketosis.

Along with being lower in calories and sugar than many other sweeteners, soluble corn fiber is rich in soluble fiber. This type of fiber absorbs water in the digestive tract to form a thick, gel-like consistency (, ).

Soluble fiber has been tied to several health benefits and may help support digestive regularity, decrease cholesterol and blood sugar levels, and promote weight loss ().

summary

Soluble corn fiber is a type of dietary fiber made from corn starch. It’s high is corn fiber good for you fiber and low in calories and sugar, and it’s often used to improve the taste and texture of processed foods.

Benefits of soluble corn fiber

Soluble corn fiber may offer several potential health benefits, mostly related to your gut health and blood sugar levels.

Supports gut health

Soluble corn fiber acts as a prebiotic, meaning that it helps feed the beneficial bacteria in your gut ().

Several studies show that prebiotics can help improve digestive health ().

In fact, one study among 20 healthy men found that consuming 21 grams of soluble corn fiber per day increased concentrations of several specific strains of healthy gut bacteria ().

The composition of your gut bacteria plays a key role in many aspects of your health and may be involved in immune function, digestive health, cancer prevention, and more ().

May stabilize blood sugar levels

Soluble corn fiber has a low glycemic index, meaning that it doesn’t spike blood sugar levels to the same extent as regular sugar ().

According to one older animal study, consuming soluble corn fiber with a high fat meal prevented increases in levels of triglyceride and insulin, which is the hormone responsible for transporting sugar from the bloodstream into your cells ().

Another study in 22 men found that drinking a beverage with soluble corn fiber affected blood sugar and insulin levels significantly less than a beverage made with maltodextrin, a type of processed carb made from corn, rice, or potato starch ().

Other research has found that increasing your intake of soluble fiber could help improve blood sugar management and prevent insulin resistance, a condition that impairs your body’s ability to use insulin efficiently (, ).

Helps promote bone health

Some studies suggest that soluble corn fiber could improve bone health.

For instance, one small study among 14 postmenopausal women showed that supplementing with 20 grams of soluble corn fiber for 50 days increased bone calcium retention mybank unicredit 7% ().

Another 4-week study in 28 healthy adolescent women found that consuming 10–20 grams of soluble corn fiber per day significantly increased calcium absorption ().

This is thought to be due to the prebiotic mechanisms of soluble corn fiber and its ability to increase mineral absorption by improving gut health ().

summary

Soluble corn fiber may help improve blood sugar levels, as well as gut and bone health.

Potential downsides

Although soluble corn fiber is associated with several possible health benefits, it’s mostly found in foods that are heavily processed and refined.

Regularly eating processed foods has been linked to a higher risk of several health conditions, including heart disease, cancer, and type 2 diabetes ().

Like other types of fiber, soluble corn fiber may also cause minor digestive issues, including gas and bloating, when consumed in high amounts ().

Drinking plenty of water and increasing your intake gradually can help prevent negative side effects caused by higher fiber intake.

Finally, keep in mind that soluble corn fiber is often derived from genetically modified crops. In fact, in 2010, it was estimated that about 86% of corn grown in the United States and Canada was genetically modified ().

Research shows that genetically modified corn is safe for consumption and unlikely to harm health or contribute to issues like food allergies ().

Still, those who prefer to avoid genetically modified organisms (GMOs) due to concerns about the potential long-term health effects of genetically modified ingredients can opt for non-GMO corn fiber supplements ().

summary

Soluble corn fiber is mostly found in processed foods and often genetically modified. Increasing your intake of fiber too quickly may also cause negative digestive symptoms.

The bottom line

Soluble corn fiber is a type of fiber used to thicken or sweeten many processed food products, especially those labeled low carb or keto-friendly.

Besides being high in fiber and low in calories and sugar, it has a lower glycemic index than many other sweeteners. It’s also associated with other health benefits, including improved gut and bone health.

However, it’s often derived from genetically modified ingredients and found quest 360 care login many processed foods. Plus, consuming large amounts may cause digestive issues.

Selecting healthier options that contain soluble corn fiber, such as whole grain cereals, soups, or dairy products, can help maximize its potential health benefits.

Those who prefer to limit their consumption of genetically modified ingredients can also opt for non-GMO soluble corn fiber supplements.

Источник: https://www.healthline.com/nutrition/soluble-corn-fiber

Is soluble corn fiber good for you?

Soluble corn fiber may improve women's bone health. Evidence suggests that SCF has many of the same health benefits associated with intact dietary fiber found in grains, vegetables, legumes, and fruit. SCF may improve intestinal regularity and has prebiotic properties.

Click to see full answer.

Subsequently, one may also ask, is corn fiber good for you?

The fiber in corn may also provide health benefits. Dietary fiber intake has been linked to a lower risk of several diseases, including heart disease and some cancers. Even more, eating enough fiber promotes healthy digestion and may protect you against gut issues ( 121314 ).

Also, does soluble corn fiber have calories? PROMITOR® Soluble Fibre is used in foods and beverages across the Americas, Europe, and Asia Pacific as a potential solution to increase fibre intake. PROMITOR® Soluble Fibre 70 provides a minimum of 70% dietary fibre and contains less than 10% sugar with a caloric content of 1.9 kcal/g.

Additionally, is soluble corn fiber Keto friendly?

Soluble fiber is predominantly found in fruits and legumes, which are not advised on a ketogenic diet, and small amounts are found in vegetables. Soluble fiber ingredients are also commonly found in low-carb packaged foods, such as isomalto-olidosaccharides (IMOs) and soluble corn fiber.

Does soluble corn fiber spike insulin?

3 Two popular sources that have risen in the food and supplement industry are isomaltooligosaccharides (IMO) and soluble corn fibre (SCF). If properly labelled, dietary fibres should not significantly elevate blood glucose or insulin and should ferment in the large intestine.

Источник: https://askinglot.com/is-soluble-corn-fiber-good-for-you

Ahh -- there's nothing quite like a crisp cob of sweet corn in the summer. But even though there's no contesting the deliciousness of corn -- just off the grill is our preference, but also great from the oven or even microwaved -- there seem to be a few myths that persist about the healthfulness of the vegetable. After all, something so sweet and delicious surely has to have a downside, right?

Not so. We talked to registered dietitian Jennifer McDaniel, a spokesperson for the Academy of Nutrition and Dietetics, to clear up some of the biggest misconceptions surrounding sweet corn.

Myth: Corn is unhealthy.
No! Corn is a vegetable that contains nutrients, and an ear definitely counts as one of your daily servings of veggies, McDaniel says. The idea that corn is unhealthy likely came about because corn is high in starch, which is a carbohydrate. And "with the carb-phobia phase we went through over the last few years, that's probably where corn got a bad rap, along with the beloved potato," she explains.

Myth: Your body cannot digest corn -- and that's a bad thing.
While it's true that corn has high amounts of insoluble fiber -- meaning, the kind of fiber that goes through the body intact and gets those bowel movements going -- this is not a bad thing, McDaniel says. Sure, if you eat a lot of corn, you might see some of it in your stool, but insoluble fiber has been shown in research to help feed the "good" bacteria in our gut. "If we're looking at getting lots of good fiber in our diet, it's good that [corn] has a higher ratio of insoluble to soluble fiber because it feeds the good gut bacteria in our body," she explains.

Myth: Corn isn't a good source of any nutrients.
Vegetables like kale and spinach may have better reputations as nutrition all-stars, but corn has something to contribute, too. Corn contains certain B vitamins and vitamin C, as well as magnesium and potassium. Yellow corn is also a good source of two antioxidants, zeaxanthin and lutein, which are good for eye health, McDaniel says.

Myth: The corn you buy at the grocery store is genetically modified.
Nope. In fact, most sweet corn available in your grocery store's produce section is not GMO corn, McDaniel says. Field corn, which is harvested later than sweet corn and is processed to be turned into oil, high-fructose corn syrup or other products, is the corn that's typically genetically modified.

That's not to say that genetically engineered sweet corn doesn't exist -- but it is rare. Even though Monsanto has developed and sold seeds for genetically engineered sweet corn, grassroots organization Friends of the Earth tested 71 samples of sweet corn (fresh, frozen and canned) from eight areas around the U.S. to find that only 2.4 percent of the samples had been genetically engineered.

If you're still worried about eating genetically modified sweet corn, McDaniel recommends purchasing organic, as genetic engineering is prohibited in any USDA organic products. ("This means an organic farmer can't plant GMO seeds, an organic cow can't eat GMO alfalfa or corn, and an organic soup producer can't use any GMO ingredients," the USDA notes on its website.)

Myth: You shouldn't eat corn because it's really high in sugar.
You don't steer clear of bananas because you think they're high in sugar, do you? Then why should you do the same for corn? A banana contains about the same amount of calories as an ear of corn -- around 110 -- yet it has two to three times the amount of sugar. A cob of corn has around 6 to 8 grams of sugar, while a banana has about 15.

(Note: This article only addresses myths about sweet corn in its form as a vegetable. For information about corn as a grain, visit the United States Department of Agriculture.)

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Источник: https://www.huffpost.com/entry/corn-health-myths-nutrition_n_5591977
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