One of the most unhealthy collective diets in the West is our diet does not contain enough fiber.a A high-fiber diet is associated with many health benefitsincluding a reduced risk of heart disease and early death.
Some may worry that increasing your fiber intake through whole foods such as fruits, vegetables, legumes, and whole grains means you’ll have to sacrifice some of your favorite foods. I can’t. In recent years, however, manufacturers have introduced high-fiber alternatives to many of the traditional low-fiber staples, such as pasta, potato chips, breakfast cereals, and cereal bars. But are they better than alternative foods?
It is generally accepted that we should eat more legumes, including legumes such as lentils and chickpeas, due to their lack of fiber. Legumes are digested more slowly than other foods, which can help reduce the risk of certain diseases such as type 2 diabetes and heart disease. maintain blood sugar to be more consistent.
“Eating potatoes raises blood sugar significantly, whereas legumes have a much lower glycemic index and insulin response,” says Peter Ellis, professor of carbohydrate biochemistry at King’s College London.
Beans are nutrient-dense and low in fat, but they don’t contain as much fat as researchers say. “Complete protein profile”. This means that it has a lower protein value compared to meat and eggs because it does not contain all the amino acids that the body needs. For this reason, experts recommend combining legumes with wheat, such as pasta.
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Another way manufacturers are fortifying their pasta with fiber is by replacing some of the flour traditionally used (usually wheat flour) with fiber-rich alternatives such as lentils, chickpeas, and broad beans. It is to replace the flour that is made.
In 2020, Sophie Saget, a researcher at Trinity College Dublin, Ireland said: We analyzed and compared the nutritional components of pasta partially using chickpea flour. Traditional pasta made with durum wheat flour. She found that chickpea pasta contained 1.5 times more protein, 3.2 times more fiber, and 8 times more essential fatty acids than hers.
