Misconceptions when preparing fiber-rich vegetables

Only taking the leaf veins, chopping the vegetables when cooking or not daring to cook at high temperatures are mistakes when wanting to get fiber from vegetables.

Nutrition experts in Ho Chi Minh City said that many people want to add fiber from vegetables but do not prepare them properly, causing the amount of fiber to be reduced or no longer available.

Improper processing can reduce the amount of fiber in vegetables.

Think vegetables with lots of veins have lots of fiber

It is a common mistake to think that only the ribbed core of vegetables has a lot of fiber. Many housewives think that only the ribbed core of vegetables has fiber, or has more fiber than the leaves, so they strip off the leaves to cook the ribbed core. In fact, vegetables with or without ribbed cores contain very high fiber content. Vegetables without cores or ribs are even richer in fiber.

Vegetables are made up of many cell walls, the main components of which are fiber, semi-fiber and colloidal matter, all of which are in the dietary fiber group. So just eating plant foods will provide fiber, but the most is still vegetables and tubers. In addition, the fiber in beans and almonds is much higher than in foods such as rice or wheat flour.

Chop finely when cooking to dissolve the fiber in water.

Most of the fiber in green vegetables and fruits is insoluble fiber. The powerful effect of insoluble fiber is that it cannot be absorbed by the body in the small intestine, it will carry some cholesterol, fat and heavy metal ions into the colon, at the same time promote the increase of the volume of residue remaining in food, stimulate intestinal motility.

"Because fiber is insoluble, chopping vegetables into small pieces or leaving them in large pieces does not affect the effects of fiber. Chopping vegetables into small pieces is only beneficial for people with gastrointestinal diseases or the elderly with weak teeth," said a doctor at the Ho Chi Minh City Nutrition Center.

dare not cook

The next mistake is that many people think that fiber will be lost when overcooked, while the fiber in vegetables is very stable. Tests show that when cooked at 100 degrees Celsius, vegetables can lose vitamins and some micronutrients but not fiber. In terms of chemical properties, fiber in vegetables cannot be broken down when cooked at high temperatures. So to get fiber from vegetables, you do not need to eat them raw or cook them at low temperatures.

Trust dietary supplements containing fiber more than vegetables

Many people do not eat vegetables but buy fiber supplements to lose weight or eat fiber supplements to reduce the risk of colon cancer. However, there is currently no reliable evidence that using fiber supplements can help lose weight and prevent cancer.

According to nutritionists, the best way to lose weight is to design a reasonable diet and exercise. As for intestinal cancer, adding fiber and eating fresh foods such as beans, potatoes and green vegetables is still the best way to prevent the disease.

According to Ngoisao