The fibre issue
Fibres play an important role in our metabolism, our colon and stool. Several researches have shown that over multiple continents on average adults have a deficiency in the amount of fibre they take in on a daily base. With a well balanced diet, an adult could eat on a daily base between 25-30 grams of fibres, if they would exercise enough. A less active adult would drop more towards 20 grams, where recommendations are more towards 30-40 grams, which very often corresponds with a calorie intake of 2300 a day or even more.
So making a small change in your diet could have a major impact on your fibre intake, for example a change from 5 slices of white bread to whole wheat bread would increase your fibre uptake by 4 gram. But what is the effect on you when you consumer fibres?
The consumption of fibres will make that the satiety of foods will take place earlier as without, due the fact that fibres swell in the presence of water and sometimes fats. During the passing in the colon, fibres pass through slower and create longer and slower fermentation. This makes that the nutrition is being used more optimised, but even so important released more gradually; also known as glycaemic response. By slower fermentation in the gut you can feel fuller for longer, as well an increase in the faecal bulk which has a positive correlation with easy stool, reduction of colon cancer providing in this way several positive health benefits.
Can't wait every week?
Then subsribe for the newsletter of Bakery Academy and you will have all of the topics at the first week of every month.
The fibre issue
- Soluble and insoluble fibres.
- functions of fibres.
- chalenges of enrichment: Psyllium / hardness.
- Developing products with fibre
- Reduction of sugar, and dry products.
- Cutting calories in biscuits.
- From nutriscore X to an A/B in white bread.
- Explained: fats & oils.
- Types of proteins.
- Protein classification.
- Developing products with protein.
- Flavours & textures.
- Prognosis on shelf life.
- Environmental factors.