Fiber: The Anti Nutrient

Fiber, unlike most foods, has the unusual ability to suppress absorption and digestion. Fiber depletes rather than replenishing. This is beneficial in the case of sugars and insulin. Soluble fiber inhibits carbohydrate absorption, which lowers blood glucose and insulin levels. Patients with type 2 diabetes were given liquid meals containing 55 percent carbs with or without dietary fiber in one research.

Despite consuming the same amount of carbohydrates, fiber decreased both glucose and insulin peaks. Fiber has an anti-nutrient effect. Insulin lowering is beneficial because it is the primary cause of obesity and diabetes. Fiber, in effect, works as a 'antidote' to the carbohydrate, which is the 'poison' in this comparison. Carbohydrates, including sugar, aren't literally toxic in typical amounts, but this contrast helps to appreciate how fiber works.

Fiber reduces the risk of Diabetes

Thousands of women's food records were tracked for decades in the Nurse's Health Studies 1 and 2. As the glycemic index rises, the risk of Type 2 diabetes rises as well. This should come as no surprise. The preventive effect of cereal fiber intake was also confirmed in this investigation. Women who ate a high-GI diet but also consumed a lot of cereal fiber were less likely to develop Type 2 diabetes. In essence, this diet is heavy in 'poison' while also being high in 'antidote.' There is no net effect because the two cancel one other out. Women who ate a diet with a low GI (low 'poison') but high fiber (low 'antidote') were likewise protected. The two cancel each other out once more. However, combining a high GI diet (high 'poison') with a low fiber intake (low 'antidote') increases the risk of Type 2 diabetes by a startling 75%. This is the exact result of digesting carbohydrates: a higher glycemic index and lower fiber content.

Over the course of six years, 42,759 males were studied in the Health Professionals Follow-up, with essentially the same results. A high-GI, high-fiber diet does not increase the incidence of Type 2 diabetes. A low-GI, low-fiber diet carries no additional risk. However, a diet high in glycemic load (poison) and low in fiber (antidote) raises disease risk by 217 percent! Fiber is an essential preventive factor against insulin resistance atherosclerosis, according to the Insulin Resistance Atherosclerosis research.

A high glycemic index diet was linked to a 23 percent greater risk of Type 2 diabetes, according to the Black Women's Health Study. High cereal fiber intake, on the other hand, was linked to an 18% decreased incidence of diabetes. The addition of fiber is one of the most important measures in weight loss. Even better, don't take fiber out of meals that naturally have it.

The toxicity lies in the processing

With the exception of honey, all carbohydrates in their natural, entire, unprocessed form contain fiber. This is why junk food is so dangerous. They embody the term "highly processed foods." Food processing and chemical additives transform food into a form that our bodies were not designed to handle. That is precisely why they are worthless.

Adapted from: https://medium.com/