DIETARY FIBRE & GLYCEMIC INDEX

DIETARY FIBRE

Dietary fibre belongs to the carbohydrates group, but on the contrary it takes no calories (the few ones are burned to absorb the fibre itself).

Fibre can be SOLUBLE and INSOLUBLE:
– INSOLUBLE fibre one decreases the sensation of hunger and is useful for weight reduction, constipation (mostly in hypocaloric and hypolipidic diets, where, due to fats reduction, it’s more difficult to regulate the intestine). It prevents colon-rectal tumours too.
– SOLUBLE fibre forms a gel and delays sugars and fats absorption helping reduce blood cholesterol level. Soluble fibre is useful for people with diabetes, because it delays and reduces the glycemic peak.

INULIN:
It’s a prebiotic soluble fibre obtained from chicory.
Many studies clearly show how the inulin intake is good for intestinal flora, because it stimulates the growth of healthy intestinal bacteria which supports good colon health.

GLYCEMIC INDEX

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

Source: http://www.glycemicindex.com/about.php