Fiber

2022-08-31: reference:

• https://raypeatforum.com/community/threads/why-is-there-so-much-soluble-fibre-in-human-breast-milk.7043/ - 1,000 posts!

Fiber #

• β-Glucans
  • Cellulose
  • Chitin
• Hemicellulose - found in cereals, bran, timber, legumes
  • Hexose - wheat, barley
  • Pentose - rye, oat
• Lignin
• Xanthan gum
• Resistant Starch
• Fructans - Fructose polymers that act like starch in some plants.
  • Inulin
• Polyuronide
  • Pectin - found in skin of fruits
  • Alginic acids - found in algae
    • Propylene glycol
    • Na, K, Ca, NH4+ alginate
  • Alginate
    • Agar
    • Carrageen (not Carrageenan)
• Raffinose - found in legumes.
  • Barely decreased by cooking, unlike starch.
• Polydextrose (synthetic)
• Gastric distention activates satiety circuitry in the human brain
  • Activates vagal afferents.
• Ivan B: 15% Fiber Rule: Carb-to-Fiber Ratio
  • Carbs / fiber < 6.6 is best.
    • RaspBerry: 1.7
    • BlackBerry: 2
    • Strawberry: 4
    • Kiwi: 5
    • Orange: 5
    • Blueberry: 5.8
    • Apple: 5.8
    • Papaya: 6.4
    • Banana: 8.8
    • Pineapple: 9.2
    • Mango: 9.3
    • Grapes: 18.8
    • Watermelon: 20
    • Brown rice: 12.7
    • White rice: 70
    • Broccoli: 2.69
    • Bell pepper: 2.7
    • Kale: 2.8
    • Carrot: 3,57
    • Sweet potato: 5
      • According to cronometer it’s more like 6.27
    • White potato: 7.7
    • Lentils: 2.5
    • Chickpeas: 3.3