It's 825 here where I'm at, and this is Thoughts
If It Were You, food for thought by Neogentrics.
Now, we've been covering a lot of different things
in fiber, nutrients, and even how to diet, and
I've been covering a lot of stuff. In the last
episode, I covered all the different fats and
oils that we have, the more common ones and the
few that weren't so common. I covered which ones
are healthy, by far which ones aren't, and how
you can actually use them, or even if it's unhealthy,
it can still have a healthy purpose, okay? And
while certain ones may not be used in standard
form, they can be used in other ways. So with
that in mind, like I mentioned last time, I'm
going to cover fiber. So with that being said,
here's a question I want you to ask yourself.
What is fiber? And if you think you know what
it is, chances are you probably do not. Yes,
fiber is one of those things that they make you
eat when they want to make you go use the bathroom
and you think the bathroom stinks. But that just
means that you haven't had a clean -out in a
while. No worries. Okay? Fiber comes exclusively
from plants. There is no fiber in meat whatsoever.
You can add fiber to meat. I would recommend
don't do it. There's none in meat. There's none
in fish. There's none in animals or any of their
products, including dairy, believe it or not.
It is a complex carbohydrate and a type of sugar.
But unlike other carbohydrates, it is broken
down by the body to provide fuel in the form
of glucose, fiber, and it cannot be digested
by the human body. Now, I'm going to cover more
about this, like I said before, but today I'm
going to do something a little bit different.
I'm going to have someone else here with me.
We're going to be talking about fiber together
and different things about it. While we're here,
I'm going to go ahead and introduce him. I'm
going to go ahead and introduce my buddy. His
name is Jay Maestro. He's going to be starting
his own podcast real soon, but he's going to
be here with me talking about fiber as it is,
okay? Go ahead and say hi, buddy. Hey, how's
everybody doing? This is Jay Maestro here with
my buddy Neogentrix right here. And we're going
to be, like he said, talking about all the things
that fiber do for us and what they do for our
bodies. So pretty much right now, what I'm going
to be discussing with y 'all are some of the
benefits of fiber. And nutritionists will usually
recommend that people do increase their intake
of high fiber foods because that does help. And
the studies have shown that most Western diets
contain only about half the recommended fiber.
So that means pretty much in our geographical
location, we are in the Western Hemisphere. That
means for our geographical location that our
diets are not that rich in fibers. But people
don't seem to realize that fibers do have many
benefits, and those benefits of fiber include
that they do fill you up, they are bulky, fiber
is bulky, and they do take up space for our stomachs
to digest, making us feel full and leaving less
room for other foods containing calories. That's
good to hear. We're going to take a short break,
and then we'll continue on with where we left
off, all right? we're back guys and like you
did say before about the nutritionist yeah they
do a lot of research on it and you know fiber
is necessary for our well -being but we gain
no nutrients or energy from it okay it holds
no calories as it's not digested it just passes
right through your digestive systems so when
i mentioned earlier about being the clean out
this stuff actually helps you do it okay fiber
does however provide an important function to
the bible uh body not the bible um It is essential
to a well -tuned digestive system and can help
the body remove potential harmful waste. So it's
not entirely bad, okay? The benefits of fiber
is that high fiber helps to fill you up, okay?
Like you mentioned before, it is bulky and it
does take up space. The next thing to note is
that foods that are high in fiber keep you fuller
longer, and it is well -known for being a sustaining...
regular bowel movements okay and it helps maintain
your colon and keep it healthy alright a lot
of people who eat a lot of fiber tend to look
a lot slimmer so even if you don't have a high
active digestive system this will still help
your body move the stuff to your body faster
so it does actually in a way help it so if you
want to eat food that are like heavy or fatty
and whatnot are high in sugars eating a lot of
fiber along with it will have a pass through
your system a lot quicker and you won't gain
as much weight okay and with that in mind there
are different types of fibers maestro you want
to go ahead and name what they are yeah pretty
much there are Two types of fiber, really. They
are soluble and insoluble fibers, and they are
both beneficial to health. So with the soluble
fiber, that is a fiber that dissolves in the
stomach, creating a sticky gel -like substance,
kind of like, you know, goop or something like
that, kind of like a type of glue. But this glue
that's in your stomach from the fibers traps
certain components of food like fats and sugars,
and it makes them more difficult for the body
to absorb. Okay. If that's the case, then that
means that sugars, carbohydrates are absorbed
more slowly and into the bloodstream, sugar levels
are steady and they keep longer. So it doesn't
go up in high, creating like high blood pressure.
And foods high in fiber and complex carbohydrates
tend to have a lower GI score. That means that
the sugars are released slower, correct? Right.
Okay, then when soluble fibers dissolve, it can
also bind to certain fats in our stomach. And
people who have high -fiber diets are less likely
to suffer from high cholesterol, like I mentioned
before. So then fiber can bind to and absorb
low -density lipoproteins, the LDLs, or as they
call them, the bad cholesterols. Yeah, bad cholesterol.
So, I mean, with this being said, I mean, people
who want to lower their cholesterol and they
advise to eat high in fiber foods reduce intake
well with this. We're going to take a short break.
Okay, okay, okay. And we're back. Like we mentioned
before, there are different kinds of fats and
they all have different functions. Like the soluble
fats are the ones that we're talking about. They're
good. They go through your body. And people who
want to lower their cholesterol, therefore, are
advised to eat high -fiber foods as well as reduce
their intake of saturated and trans fats, as
I already covered before. Foods that contain
good levels of soluble fiber include oak barley,
most beans and peas, whole grains as found in
cereals, brown bread, even wheat, nuts and seeds,
fruits and vegetables. You know, I mean, these
things go right through you, but they're also
really, really good for you. You know, and these
are better for you, but there are other foods
out there that aren't as good, I mean. Yeah,
and you're right, but you're also forgetting
that there's another type of fiber that we have
called insoluble fiber. And with insoluble fiber,
they do not dissolve in water or in your stomach,
but rather it absorbs water and increases in
size as it's absorbing. And insoluble fiber will
pass through your digestive system and it provides
bulk and moisture of stools. and it is a natural
laxative, thus reducing the symptoms of constipation.
But bulkier stews are also helpful in cleaning
the wall of the intestine, removing waste, and
promoting a healthy colon. So pretty much the
insoluble fibers just make sure that your body
is staying regular and that your bowels are at
a decent size. This has helped for people who
have an issue with irritable bowel syndrome,
which is actually an issue that a lot of people
have to deal with. I mean, as far as I know,
people who have that should be cautious about
eating these types of foods, especially soluble
ones, especially on an empty stomach, which is
not recommended. No. It is important for a healthy
diet to trigger symptoms. I mean, it triggers
the symptoms for it, and it is recommended that
sufferers mix high in soluble foods with less
other fibrous foods just to basically minimize
their problems. Correct. Okay? contain good levels
of insoluble fibers do include whole grain wheat
as it includes bran corn and also popcorn as
well oats and oat bran especially oat bran cereals
nuts and then you have your fruits and veggies
as well that provide those insoluble fried fibers
well i hate to intrude but when you say fruits
and vegetables you're talking about mostly the
skins right or is it just the fruit itself I'd
say it's more or less both. There are some fibers
that you can't get from the skins, but more or
less I feel like the fiber content comes from
what's in the fruits. That makes sense. That
makes sense. Unlike bran, it's hard on the outer
layers of the cereal, which includes wheat, barley,
oats, and rice. I mean, but we did bring that
up before. I mean, depending on the bran you
have, it could be good. I'm talking about bran,
like bran cereal, bran, oats, whole wheat. has
the insoluble fibers but the regular one doesn't.
So we'll take a short break here and be right
back. And we're back. I'm gonna go back here
to brand real quick. As the name indicated, whole
grain foods contain the whole grains, including
the bran, okay? And processed foods included
in grains, they have that harder outer casting
shell removed, which is, that's called the bran,
okay? Such foods like white bread have less nutritional
value than whole wheat and whole wheat alternatives
as they hold less fiber. But, you know, to increase
your fiber, you need to choose like brown, grainy,
seedy breads, brown rice especially, or brown
pasta. Which, now that I said that, doesn't sound
too appetizing, but they exist. It's called wheat
pasta. It's also known for containing many essential
fatty acids that are vital to health and can
aid in your digestive system. So with that being
said, fiber has a lot of functions. One of them
is you can make porridge, what they call oatmeal
syrup. It's very popular, inexpensive, healthy.
It works for breakfast. And making oat porridge
is a simple experiment that basically demonstrates
how fiber works in your body, okay? Right. So
pretty much when you're making oatmeal or making
porridge, pretty much you'll just take... one
part of oats and you'll take two parts of liquid,
whether it be milk or water, any combination
will work. It tastes better with milk, in my
opinion. But pretty much how you'll make the
porridge is you'll just heat up the ingredients
to a boiling point and then let them simmer until
the desired consistency, whether you want it
to be a little bit more runny, whether you want
it to be a little bit more pasty. Either way,
it's just your preference. But the end deal is
that oats are really, in the end, a good source
of fiber. And on that note, I mean, the easiest
way is to do it. in the microwave as it won't
burn or scorch them right burning them and cooking
them in a saucepan there's a risk of it sticking
okay and like i said it's both soluble and soluble
so you get a little bit of both okay right and
pretty much when liquid are added to the oats
they immediately start to grow which means they
pretty much absorb the liquid that is in the
pot with them so the absorption rate increases
as is heated and that in part is the action of
the insoluble fiber adding bulk and moisture
to the porridge and as the porridge continues
to cook the oats they will swell up more which
means that the water is still being absorbed
as the temperature increases increases so the
porch can easily boil over and more than doubling
in the size while cooking so you got to make
sure that it's okay yeah i mean when cooking
the porridge it changes dramatically i mean you
should notice two differences immediately One
of which is the oats have taken a lot of moisture,
increased significant in bulk, like my buddy
here said. This action is part of the insoluble
fibers. And the consistency of the porridge is
gloopy and somewhat sticky. The soluble fibers
has dissolved to create this sticky, viscous
substance. And with that being said... Pretty
much finished porridge is quite bland, so pretty
much if you do want to enjoy the bowl of oatmeal
and get the full value of the nutrition, pretty
much if you want to finish off anything like
sugar, added milk, cinnamon is real good with
porridge or any type of oatmeal. I prefer honey
personally myself, but you can even add golden
syrup or a pinch of salt. I like molasses and
a little bit of, what's that one called? I do
believe it's a type of molasses syrup, but either
way, it works really, really well. Is it boysenberry?
I have no idea. Right. Me neither. I just thought
I'd ask. They sell it in the store. Maple syrup.
Yes. That's what it is. That works real well.
So we'll go ahead and finish this up in the next
piece, take a short break, and we'll be right
back. So the last thing that I want to go ahead
and cover here is a little uncomfortable to mention,
but flatulence. How do you say this word? Flatulence.
Oh, great. Then you talk about it. All right,
man. I'll take over. So pretty much with flatulence,
if you don't know, that's pretty much the scientific
term or terminology for fart. So pretty much
one common side effect of eating a fiber -rich
diet is that you are going to be a victim of
flatulence or farting. Although humans cannot
digest fiber, the bacteria that is present in
our intestine and colon can, at least to some
extent. So the byproduct of the bacterial digestion
of fiber is gas. Levels of bacteria and their
ability to digest different types of fiber vary
in different people and at different times. This
is why some people are more likely to suffer
from flatulence than others. So it really just
depends on your body type and how you are and
what your diet is, depending on how you fart.
As explosive as that explanation was, we'll go
ahead and move on a little bit. In summary, it
is a well -known fact that fiber plays an important
part in our healthy diets. Like you mentioned,
although we don't gain any energy or nutrients
from fiber, we cannot digest it. It helps keep
our digestive systems healthy. It can also help.
In a lot of other areas, it has other beneficial
effects, like lowering your cholesterol and the
risk of certain cancers as well. I mean, furthermore,
for the record, high -fiber foods make us feel
fuller for longer, and it can therefore also
be helpful with weight loss. I mean, it's one
of those things that a lot of people don't consider
when they try to diet. You can eat whatever you
want. You can eat however you want. A lot of
apples or bananas in some cases. But see, what
also plays into that is the fact that more people,
when it comes to fiber nowadays, they don't really
want a diet high in fiber because they're worried
about the gluten factor of the fiber diet. They're
worried about how the glutens will affect their
bodies and their digestion and how that plays
into how they're able to maintain their body.
But the thing about that is if you're actually
eating what you're supposed to and you're maintaining
a gluten -free diet, if you're having one of
those, or a low -gluten diet, If you're eating
like you're supposed to, you can still have a
lot of high dietary foods with fiber in it. On
that note, if you're eating a lot of fruits and
vegetables and the right kind of oils, this shouldn't
even be a problem. Right. As acai berry is also
an antioxidant berry. It also contains fiber
as well. So it's one of those two foods. Correct.
So with that, I want to thank you guys for listening.
This is one of those special podcasts that I
do very rarely when I have something else either
off -topic or I'm on -topic and I have an extra
guest with me. So with that, I would say thank
you. Have a great rest of your day. And also,
one new update. I am now available on Spotify.
So when you get a chance to, if you love listening
to Spotify, go ahead and search for it. Food
for thought. But not the word for. It's actually
the number for. And we'll talk to you guys later.
Isn't that right, Michael? Yes, sir. That is
correct. And this is Neogentrix. And this was
his guest, Jay Maestro. And we are signing off
and we thank you for your time. I said Michael
didn't I? I meant Jay Maestro. Man, you got me
with that whole flashcards comment thing. Have
a great day, guys.