Fiber does one major thing in the body – it slows down digestion and the absorption of carbohydrates, which basically reduces insulin spikes. And we all know that you can’t lose much weight if your insulin is getting spiked thorough the day. Lack of fiber is a major component of a bad diet – the standard American diet is a good example. Although whole grain breads to have some fiber, it really isn’t enough. Vegetables, fruit and beans are the best sources of fiber.
Combining fiber-rich foods with carbohydrates to achieve a ‘slow release’
The easiest way to gain weight is to eat high GI carbohydrates like white rice and bread in the absence of fiber and fat. This immediately spikes your insulin and forces your body to store the excess sugar in your blood. Adding fat and fiber to high glycemic index carbs on the other hand will slow down their release in the bloodstream and keep your blood sugar stable. This is extremely simple and easy to do and most people do it to a degree. The more fiber and healthy fats you include with your carbohydrates, the slower the release and the less the stress on your pancreas.