Is a smoothie a good substitute for fruit and vegetables?
Dietary fiber is important for your health. But there are quite a few differences between fibers and many misunderstandings. Test your knowledge: fact or fiction?
1. Most people don’t eat enough fiber
Fact. Nine out of ten Dutch people do not get enough dietary fiber. Those fibers are found in whole grains, vegetables, fruits, nuts, potatoes and legumes (such as lentils and chickpeas). We need 30 to 40 grams of fiber per day, but on average we eat only 19 grams, according to research by the Health Council. To get your daily portion of fiber, you should eat at least 200 grams of vegetables, 200 grams of fruit and 90 grams of brown bread, whole-wheat bread or other whole-grain products, according to the Healthy Diet Guidelines 2015. It is also recommended to eat at least 15 grams of nuts and nuts per day. put legumes on the menu every week.
2. Fiber protects against cardiovascular disease
Fact. Eating enough dietary fiber helps prevent cardiovascular disease, research shows. Every 7 grams of extra fiber that jex gets per day reduces the risk of a heart attack or stroke by 10 percent. It is probably mainly fibers from whole-grain cereals and fruit that have this protective effect. This is partly because they lower the level of unhealthy LDL cholesterol in your blood. Fiber may also help lower blood pressure.
3. Fiber leaves your body unchanged
fable. Dietary fiber comes in dozens of types. Some are indeed not or hardly biodegradable and leave your body unchanged through the faeces. This applies to fibers in wheat, vegetables, bran, peas and cabbage, among other things. They provide a nice, firm stool. Other fibers are degradable and serve as food for the bacteria in your gut. These fibers are found, for example, in onions, leeks, soybeans, lentils, bread and potatoes.
4. If you suffer from an irritable bowel, it is better not to eat fiber
fable. You always need fiber and they are indispensable for your intestines. They ensure good bowel movements, remove waste products from the intestines and serve as food for intestinal bacteria. Fatty acids are formed when fiber is broken down in the gut. These fatty acids ensure that the cells in your intestinal wall form a mucous layer and produce substances that protect the intestine against pathogens. But: when fibers are broken down, gases are also released (winds). And these can lead to abdominal pain in people with an irritable bowel. How much gas is released differs per type of dietary fiber, but also per person. Do you suffer from an irritable bowel? Then determine together with a dietitian how much fiber your intestine can handle and which fibers are suitable for you.
5. Fiber Helps Prevent Cancer
Not a fact, but not a myth either. Research shows that there is strong evidence for a link between eating a lot of fiber and a lower risk of colon cancer, breast cancer and diabetes. But researchers do not (yet) know exactly what they can attribute this association to: to a healthy lifestyle in general or to eating certain fibers.
6. It is better to eat vegetables, fruits and legumes than whole grains
fable. Valuable fiber can be found in vegetables, fruits and legumes as well as in whole grains. Each type of fiber has a different effect on the body. For example, one is good for intestinal function, the other for intestinal bacteria. It is therefore best to eat many different fiber-rich foods.
7. If a snack says ‘source of fiber’ on the label, it’s healthy
fable. Manufacturers often add fiber to snacks or breakfast cereals to give them a healthier image. However, they are bound by legal requirements. If it says ‘source of fiber’, then the product contains at least 3 grams of fiber per 100 grams. A product ‘rich in fiber’ contains 6 grams of fiber, so double that. But that is still less than the 7 grams of fiber in 100 grams of whole wheat bread. In addition, snacks and breakfast cereals often contain a lot of sugar and saturated fat.
8. A smoothie is a good substitute for fruit and vegetables
Fact. A smoothie that you make by pureeing fruit or vegetables (for example with a blender) contains not only the juice but also the pulp. A smoothie contains just as much healthy fiber, vitamins and minerals as ‘normal’ fruit and vegetables. Drink a freshly made smoothie immediately, because the vitamin content deteriorates quickly. Are you on the line? Keep in mind that smoothies are less satiating than when you just eat vegetables and fruit. Ready-made smoothies also often contain a lot of sugar.
9. Whole grains are bad for your gut
fable. In recent years, more and more people are not eating grain products (such as whole wheat bread) because they think they are hypersensitive to gluten. In reality, only one in 100 people has gluten intolerance or celiac disease. They get abdominal pain, diarrhoea, fatigue and other complaints due to gluten. Only these patients benefit from a gluten-free diet. It is unclear whether these products really cause complaints for the other people who avoid grain products. The following applies to them: if you cut out the grain products, you may not be getting enough fiber.
10. White bread helps with diarrhea
fable. If you suffer from diarrhea or loose stools, eat wholemeal bread. This bread contains twice as much fiber as white bread. These fibers act like a sponge in the intestine: they absorb moisture, making hard stools soft and supple, and thin stools are thickened. In case of diarrhea, try to eat as normally as possible and drink extra.
Thanks to Daisy Jonkers, Associate Professor at the Gastroenterology and Liver Diseases division of Maastricht UMC+
This article originally appeared in Plus Magazine in May 2018. Not yet a Plus Magazine subscriber? Becoming a subscriber is done in no time!
Sources):
- Plus Magazine