Hello,

Considering the elimination of antinutritional factors in foods, thorough thermal processing is more advantageous—even for vegetables. However, I believe this also reduces the amount of insoluble fiber, and it seems to me that I am unable to maintain the 1:3 ratio of soluble to insoluble fiber. What is more important for the body? Reducing antinutritional factors or maintaining the ratio of soluble to insoluble fiber? Or how can both be achieved? Even though I consume enough fruits and vegetables in raw form and tend to have an excess of fiber in my diet overall, I find it challenging to ensure the proper ratio of insoluble to soluble fiber. If I increase the thermal processing of vegetables, it will become even more difficult.

Thank you for your response.

Common cooking methods for vegetables do not affect the amount of soluble fiber, thus the ratios remain unchanged. In relation to fiber, cooking methods are actually beneficial because they alter the structure of insoluble fractions, resulting in less strain on the digestive tract. Every plant contains both groups, soluble and insoluble fiber, always in different ratios. At this level, they cannot be separated, so it is important to respect the diversity factor in food selection and combine fiber sources in such a way that the result comes as close as possible to the optimal balance.

Themes:  Weight loss   Fiber