15th January, 2023
Is there a fourth macronutrient besides protein, carbohydrates, and fat?
Contrary to popular belief, carbs, fat, and protein are not the only macronutrients to consider. In addition, fiber is present.
Carbohydrate gives you the energy to push hard in the gym. Protein helps repair those torn muscles so they grow bigger and stronger. Fat builds hormones — which, yes, includes anabolic ones like testosterone.
What does fiber do?
Fiber is the structural part of plant foods--such as fruits, vegetables, and grains--that our bodies cannot digest or break down. There are two kinds of fiber: soluble and insoluble.
- Soluble fiber dissolves in water to form a gummy gel. It can slow down the passage of food from the stomach to the intestine. Examples include dried beans, oats, barley, bananas, potatoes, and soft parts of apples and pears.
- Insoluble fiber often referred to as "roughage" because it does not dissolve in water. It holds onto water, which helps produce softer, bulkier stools to help regulate bowel movements. Examples include whole bran, whole grain products, nuts, corn, carrots, grapes, berries, and peels of apples and pears.
What other things does fiber do?
Research has shown that a diet rich in fiber is associated with many health benefits, including the following:
- Lowers cholesterol Soluble fiber has been shown to lower cholesterol by binding to bile (composed of cholesterol) and taking it out of the body. This may help reduce the risk of heart disease.
- Better regulates blood sugar levels A high-fiber meal slows down the digestion of food into the intestines, which may help to keep blood sugars from rising rapidly.
- Weight control A high-fiber diet may help keep you fuller longer, which prevents overeating and hunger between meals.
- May prevent intestinal cancer Insoluble fiber increases the bulk and speed of food moving through the intestinal tract, which reduces time for harmful substances to build up.
- Constipation Constipation can often be relieved by increasing the fiber or roughage in your diet. Fiber works to help regulate bowel movements by pulling water into the colon to produce softer, bulkier stools. This action helps to promote better regularity.
Where to get all that fibres?
These are 10 foods packed with fiber: