Friday 21 October 2016

The effect of fiber on the glycemic index.

The effect of fiber on the glycemic index.

The  effect  of  fiber  on  the  GI  value  of  a  food  depends  on  the  type  of  fiber  and  its  viscosity.  Finely  ground  wheat  fiber,  such  as  in  whole  wheat  bread  ,  has  no  blood  - glucose  response  . similarly,  any  product  made  with  whole  -  wheat  flour    will  have  a  GI  value  similar  to  that  of  its  white  counterpart.  Breakfast  cereals   made  with  whole  -  wheat  flours  will  also  tend  to  have  high  GI  values,  unless  there  are  other  confounding  factors.  Puffed  wheat (GI  value of  80)  ,  which  is  made  from  well -  cooked  whole-  wheat  grains,  has  a  high  GI  value,  despite  its  high  fiber  content.  If  the  fiber  is  still  intact  it  can  act  as  a physical  barrier  to  digestion,  and  then  the  GI  value  will be  lower.  This   is   one   of   the   reasons   why.
All – bran   has   a   low   GI   value.  It  is  also  one  of  the  reasons  why  whole (intact) grains  usually  have  low  GI  values
Viscous  fiber  thickens  the  mixture  of  food  entering  the  digestive  tract.  This  slows  the  passage  of  food  and  restricts  the  movement  of  enzymes,  thereby  slowing  digestion .  the  end  result  is  a  lower  blood  -  glucose  response.  Legumes  contain  high  levels  of  viscous   fiber ,  as  do  oats and  psyllium  ( found  in  some  breakfast  cereals  and  dietary-  fiber  supplements  such  as  Metamucil®).   These foods   all    have   low   GI    values.
 

Refrences / web links:

Insoluble fiber, the type found in wheat, has little effect on glycemic index, so whole wheat bread has a glycemic index similar to that of white bread. ...
www.diabetesselfmanagement.com/nutrition-exercise/nutrition/glycemic-index-update/

The effect of dietary fibre on reducing the glycaemic index of bread.
https://www.ncbi.nlm.nih.gov/pubmed/23414580

Fiber and the Glycemic Index - dummies
www.dummies.com/food-drink/.../glycemic-index-diet/fiber-and-the-glycemic-index/


The Factors that Modify Glycemic Indexes | Official web site of the ...
www.montignac.com › Home › Glycemic Indexes

Dietary Fiber Intake and Glycemic Index and Incidence of Diabetes in ...
care.diabetesjournals.org/content/25/10/1715

14 ways to reduce the glycemic impact of your meal | Best Health ...
www.besthealthmag.ca › Best Eats › Healthy Eating

Dietary fiber and the glycemic index: a background paper for the ...
www.foodandnutritionresearch.net 

How does soluble fiber affect the glycemic index to help with diabetes ...
https://www.sharecare.com › Topics › Diabetes

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