Everything you need to know about dietary fiber (Wala system!)
Carbohydrates are an important component in the daily diet of all of us, and it is almost impossible to imagine life without them.
Carbohydrates are divided into two groups: complex carbohydrates found in bread, legumes, and potatoes, and simple carbohydrates such as sugar, sweets, cookies, fruit juices, sweetened drinks and various syrups.
A new study recently published in the journal BMC MEDICINE showed alarming results: consumption of a diet rich in simple carbohydrates increases the risk of developing cardiac and cerebrovascular events.
The study was based on food consumption data of 110 thousand people aged 37 to 73 years, and lasted nine years.
The results of the study showed that a 5 percent increase in the amount of daily energy coming from a free sugar source increases the risk of heart disease by 6 percent and the risk of suffering a stroke by 10 percent.
The highest risk was in people who consumed more than 95 grams of sugar, or in those whose sugar accounted for more than 18 percent of the total calories consumed per day.
On the other hand, daily consumption of 5 grams of dietary fiber reduced the risk of heart disease by 4 percent.
"No more than 10% of the total calories consumed per day"
Professor Naim Shahada, director of diabetes and obesity in the northern district of Maccabi Health Services and president of the Israeli Diabetes Association-Il, said in reference to the results of the study that "the overarching recommendation is to reduce the consumption of sugars as much as possible, and that they should not exceed 10 percent of the total calories consumed per day, all at once With increasing the amount of dietary fiber. These dietary changes, which are within the reach of every individual, will reduce the risk of developing heart disease and stroke."
"It has been known for many years and scientifically based on many previous studies that a sharp increase in sugar values after a meal increases the risk of cardiovascular diseases - free sugars are the ones that cause the sharp increase in sugar values after a meal and this is because of their rapid absorption in the digestive system," added Samder Pedimore, clinical dietitian and manager Nutrition group at Maccabi Health Services.
Premor adds that free sugar or monosaccharide is the only sugar that the body absorbs through the digestive system into the bloodstream and from there reaches all the cells.
"The food we eat contains carbohydrates, which are a variety of sugars: monosaccharides, disaccharides and polysaccharides. All the various sugars are broken down in the process that takes place in the digestive system into monosaccharides," explained Premor, "Imagine a train with many cars that have to be separated between the cars, it takes time. The rate of absorption of the different sugars into the bloodstream is different and hence the difference in the effect on the sugar in the body. The faster the sugar enters the bloodstream, the greater the effect on health disorders. We want the carbohydrate from the food to be complex and undergo a slow decomposition process, thus reducing the harmful effect on health effects. Names for sugars Simple in the food industry: glucose, glucose syrup, corn syrup, and they can be found in snacks, cakes, sugary drinks and more."
In this context, it is important to note that fruit juice is also a type of free diabetes, but if you eat the whole fruit, the increase in blood sugar values is slower because of the fiber in the fruit.
Therefore, it is healthier to eat the whole fruit than to drink its juice.
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