Lack of fi­bre can lead to weight gain

Hindustan Times (Patna) - Live - - HT City | Lifestyle - An­jali Muk­er­jee

To un­der­stand how fi­bre con­trols weight, it is nec­es­sary to know why we put on weight. Na­ture has de­signed the body to sur­vive un­der dif­fer­ent con­di­tions. How­ever, now, tech­nol­ogy has al­tered the na­ture of foods.


Yet, our fat cell meta­bolic sys­tem is the same as it was eons ago. It en­ables the body to stock­pile fat cells for present and fu­ture use. Ex­per­i­ments have re­vealed that sub­jects fed sug­ary drinks had higher fat de­posits as com­pared to those who were given the food in its nat­u­ral form — with its fi­bre in­tact and not re­moved dur­ing pro­cess­ing. More­over, since re­fined foods have lower fi­bre con­tent, they can be con­sumed in greater quan­ti­ties, lead­ing to in­crease in de­posits.


Fi­bre is that part of the food, which is not di­gested by the body and yet is im­por­tant to main­tain good health. Fi­bre de­prived foods like chips, white bread, white rice, piz­zas, burg­ers, fruit juices, pastries tend to ap­peal more to our taste buds as com­pared to whole­wheat bread, brown rice, whole fruits, cakes made from whole wheat flour, etc. Re­mov­ing fi­bre from foods leads to eas­ier con­ver­sion of food into fats, which get stored in the fat cells and the blood. For ex­am­ple, the caloric value of two slices of whole wheat bread is nearly the same as that of two slices of white bread. But white bread is more eas­ily stored as fat than whole wheat bread. Also, we tend to eat more food in the ab­sence of fi­bre, which also leads to weight gain. You feel full when you eat four or­anges or four ap­ples, but one glass of juice made from the same four or­anges or ap­ples is not as fill­ing. Sim­i­larly, brown rice is more fill­ing than white rice.


Another char­ac­ter­is­tic of fi­bre is the feel­ing of sati­ety it in­duces. The wa­ter hold­ing prop­er­ties of fi­bre make it bulkier. A rea­son­able quan­tity of fi­bre will fill your small and large in­testines with wa­tery ma­te­rial, giv­ing a feel­ing of full­ness. Thus, you stop over eat­ing. Try it your­self — the feel­ing of full­ness that one ap­ple eaten whole in­duces is far higher than the juice of one ap­ple. It pre­vents low blood sugar, which is re­spon­si­ble for the ‘I am hun­gry, feed me’ sig­nals to the brain.


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