Losing weight usually requires a lot of sacrifice. And in order not to feel constantly hungry, many people choose to eat low-carb, keto or similar ways, which has quick and enviable results, but there is one main drawback - carbohydrates are excluded. Usually, with such eating styles or diet regimes, fruit is the most limited. In some cases, the intake of cereals and pulses is drastically reduced. Some vegetables are also excluded from the menu.
Thus, in your quest to limit or completely eliminate carbohydrates, you are also excluding another very important component of your diet - fiber.
Fiber is found precisely in those foods that are rich in carbohydrates and that have extremely valuable he alth benefits. Along with fiber, which is essentially a type of carbohydrate, fruits, vegetables, grains, whole grains, and legumes are rich sources of vitamins, minerals, and antioxidants. That is why they are indispensable in a he althy and complete diet.
Types of fiber
Fibers are divided into soluble and insoluble. Both types are important for the body. Soluble fiber aids digestion, slows the absorption of sugars from food, and stabilizes blood sugar levels. Insoluble fiber facilitates the passage of food through the digestive tract. With their help, defecation is also regulated.
What does not having enough fiber lead to? What are the consequences of dietary fiber deficiency?
Digestion may become difficult
If you mainly emphasize protein and fat in your diet, it means you are at risk of fiber deficiency.Foods with a high protein and fat content can lead to constipation, poor digestion, slow bowel movements, and difficult absorption of a number of nutrients from food. Dietary fiber is obtained from nuts, seeds, fruits, vegetables, whole grains.
Cardiovascular he alth may deteriorate
Fiber has a proven effect in reducing cholesterol, triglycerides and blood sugar. All this has a beneficial effect on the cardiovascular system, protecting it from diseases, high blood pressure, lowering the risk of heart attack and stroke. Conversely, diets high in fat and protein can increase these risks.
Immune system suffers
The immune system can deteriorate its protective functions due to the lack of sufficient fiber in the diet. This is due to the fact that the beneficial bacteria in the intestines lose a significant part of their functions if the diet lacks fiber.Fiber is the main resource source for the probiotic bacteria in our gut, and the he alth of the immune system depends on their he alth.
Blood sugar levels may rise
You don't have to have diabetes for your risk of high blood sugar to increase with a fiber deficiency in the diet. If you regularly and in large quantities eat pasta made from white refined flour at the expense of he althy fiber from fruits, vegetables, grains, whole grains and legumes, it is very likely that your blood sugar levels will rise. Digestion of fast carbohydrates from packaged and pasta foods causes sudden spikes in blood sugar. The presence of fiber in food reduces blood glucose levels. Their absence can have a negative effect on the absorption of sugars from food.