The True Nutrients - Fiber
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- Опубликовано: 27 май 2024
- Choices have consequences. Especially with what food you decide to eat. And while most health conscious people are aware of what they need to keep away from, less are aware of what they should be including. Because although there are many ways to go about your diet, hitting some criteria will just make things go much smoother.
All Fiber Quantity Data comes from the USDA's National Nutrient Database for Standard Reference.
Introduction - 0:00
What are Carbohydrates? - 0:50
What is Fiber? - 2:18
Functions of Fiber - 3:47
Sources of Fiber - 5:43
Conclusion - 7:32
#fiber #nutrition #nutrients #carbohydrates #diet #vegan #plantbased
Yes. Soluble Fiber is a PREbiotic not a PRObiotic. Easy mistake to make. Easy mistake to admit.
I can not see the comments to answer to this guys now /sad only remains yours.
I think that macrocosm = microcosm... and there is no "nutrient" when you look at a forest.
BUT, the waste of life from the trees with their leaves and dead branches, the corpses of the animals is very important to create soil with composting process.
And for sure, our body is working like this too.
So composting fibers is a very a long work from the molars and wisdom teeth, plus, important salivation will make a huge difference when eating fibers.
We are different from a gorilla because they took their time to eat...
Humans don't have time to cherish the process, the transmutation, alchemy of the art of eating.
We are not different, but this way of life is not natural, so a lie toward Nature, outside and inside.
Hey there, sorry to write this here, but chances are higher you'll see it. Whenever you ranked food so far you always gave percentages for i.e. vitamins and I don't know how to understand those. If possible I'd much rather have mg etc or at least some way to convert the persentages if you know what I mean....
Thank you for all your work and effort!
@@DaffodillonThose are the % of the recommended daily intake for the given nutrients. I don't know which recommendations he is following, but the differences should be minor anyways
@Daffodillon First off. You got lucky I saw this because I am WAY more likely to just see an individual comment, because I actually get a notification for it. Just for future reference. But the percentages come from the USDAs Food Database quantities compared to the RDA. To me it's a lot easier for people to see 50% Vitamin B1 and Zinc than .6mg and 5.5mg. How much you need of each varies a lot and throwing up numbers for all of those would mean nothing to the general public
It’s crazy how much something like a bit of broccoli and a handful of unsalted assorted nuts every day can be so beneficial long term
Shut up😊
Might help others but I throw in pronabably 2 or 3 tblsp of raw sesame, sunflower, and pumpkin seeds into my lentil pasta to help get my daily serving since it's not as easy for me to snack just on nuts & seeds all the time.
PB crackers w/ raw cacao 😤
Yeah that would be a whole 5 grams of fiber!
Absolute bullshit
As someone who has somewhat struggled with my weight for a long time, I can safely say that consciously increasing the amount of fiber I eat has been the single biggest help in losing weight. Really helps you feel full while eating a very moderate amount of calories, couldn't recommend it enough.
Forgot to mention that insoluble fiber binds to fat. That's why it reduces ldl cholesterol
I would add that eating more protein also is very filling. I find that combining both higher fibre and protein intake can be very useful in eating less calories overall.
@@yahya123ftwI am a hungry bitch and used cigarettes to control appetite. I learned that lots of lean meat and fiber have kept the weight off when I managed to quit cigarettes. Nicotine gum and wellbutrin as well. I'm a nicotine FIEND.
Protein will do that. Too much of fiber can make you fat.
you are losing weight by losing water and minerals.
This channel is a gem
I hate coal
Ive been told in a nutrition class in college that fiber is easily the most deficient nutrient in the american diet and something that we all need to track and plan meals around just because our society makes it so easy to go days on end with basically zero fiber
it's only necassary on a high carb diet. Can even do harm if you are low\zero carb.
Talon, have you considered creating a video or spreadsheet applying all this knowledge into a healthy weekly consumption ingredient list? I would love to reference a spreadsheet made by you of the best of all the different nutrient categories and to be able to come up with my own recipes on a weekly basis but knowing I'm hitting the best ingredients across all categories. Love your work!
Maybe if I had help. But it's all I can do right now to put an 8 minute PowerPoint presentation out every 3 weeks.
@@Talon_Fitnessall you'd have to do is ask....I know people would love to help. The channel is gold
@@Talon_Fitness What you do is enough and we all deeply appreciate your efforts. Take your time.
@@Talon_Fitnesshere sits a data scientist who’s actively arguing for healthy diets and would love to consolidate your different sources into a public dataset or app ;)
Surely the data collected must me laid out in a spreadsheet for easy planning?
Man, since I discovered your channel through the vegetable Tier list, I've been eating way healthier. And I've been feeling better too! Thank you
The quality, simplicity, and wisdom in these videos are supremely underrated. University professors should learn a thing or two from these video formats. Thanks for your videos Talon Fitness props to you.
My go to is usually oats, apples, bulgur, chia and some greens, very easy to implement and they each come with a lot of other health benefits aside from the fiber!
Only slaves eat grains and veg.
I‘d love a video about flour. I’m really into baking and I’m not using any white flour, only whole wheat flour, but I’d like to know what alternatives I have. Coconut flour? Almond flour? Cornstarch(which isn’t really flour but also used in baking)? Rice flour? There’s so much! I’d really appreciate it if you made a video about this. Of course, there is information on this in the internet, but not as neatly presented.
Me too cause people eat a lot of pastries they think are healthy that aren’t rlly
Agree
Flour is very very unhealthy, it may make you a diabetic over the years
I’m sure oat flower would work pretty well, considering oats are high in fiber (the sprouted oats of course). All you really have to do to make it is throw it in a blender and blend until it’s a fine powder.
There are many different (whole) wheat flours with wildly different properties for baking. We usually have three or four on hand at any time. Rye flour is also great for bread baking.
You're on a slippery slope. Pretty soon you might find yourself ordering whole grains in 25 or 50 lb sacks and grinding them in your own kitchen flour mill. One bonus of that: limitless supply of whole rye berries, which are a delicious and arguably nutritionally superior alternative to rice (but take forever to cook, unless you have a pressure cooker).
To eat healthier I highly encourage people to start a garden at home. An organic garden is even better, where you make your own compost that you put on your own plants. You know exactly what you eat then, and there is something extremely exciting about eating your own food. You will surprise yourself eating and enjoying ton of things you would not enjoy otherwise. When I dig carrots and eat them raw right in the garden, they taste better than a cheeseburger lol. You will eat healthier without even noticing it.
You must really like carrots, i could never😂
How, though? It takes months for food to grow, so what do you eat until then?
@@John_Smith134 food
@@John_Smith134 How can you not understand he doesn't eat exclusively from his garden
i think people who can afford having a garden already have a garden lol
Thanks -- only hint I would give to people wanting to start eating more fiber - ramp up slowly! Do not go from little fiber to recommended or higher overnight! Also your body gets used to it so if you are having gas issues they should go away in a few days. Lastly - eat your peels, just including the peels in your diet makes life easier and is a way to include insoluable fiber without much effort.
Good advice. I went from little fiber to a TON of fiber and it resulted in constipation for a couple days. After that, I ramped up more slowly and any negatives went away, replaced by, well, the best shits of my life.
Wait wait wait which peels? The first think I think of are banana and orange
@@Weatherman4Eva kiwi is the first that comes to mind for me
Might be a bunch of pesticides in the peels, it depends
@@Weatherman4Eva I've never eaten banana peels but I do eat orange rind - I slice up the orange in thin slices and then dehydrate the slices. Then I eat the slices peel and all for a snack with some nuts instead of like trail mix.
I know there’s a bit of overlap with your previous videos, but a tier list on fermented foods would be fantastic!
Your content is amazing, these videos should be shown in schools all over the world! Keep up the great work 🙏🏼
Please never stop uploading. Thank you!
I feel like I am taking a nutrition course watching these videos. I love it.
Incredible content, please keep making these. Doesn't matter that the production is not high end, whats important in these types of videos is the quality of information, which is top notch in your videos. Thank you very much for your work.
Your channel is a god send. I deeply appreciate your in depth analysis of nutrients in every video. Truly, there is no one else I would go to.
I have to say, I'm really, really happy to have found your channel. there's good information right here that you're telling us and we can use to change our way to eat. Thank you:)
This video was perfect - nice to have this information neatly packaged into one place. Appreciate all you do!
I've been taking my physical and mental health truly seriously for a few months now. Simply life-changing.
Eating healthy is a lifestyle... Gain the knowledge and apply it everyday is something we should all take seriously. The benefit of eating well and taking care of your body shouldn't be a back tought.
I was blessed with great genetics and looked good most of my life. Yeah I worked out but I wasn't really giving a damn about what I was eating. You take shit for granted and in Febuary I got hit by a pulmonary ambolism. Almost lost my left lung in the process. Not related to food really... But it still put things in perspective
3 weeks in the hospital looking back at my life... Considering the chance that I had to be here and how all could go away in an instant.
I've learned to appreciate the art of learning how to eat healthy and I now appreciate the process of it.
You're channel as been a big help so far. Love your content ❤
Amazing stuff as usual. Superb information in such a viewer-friendly format.
Your videos are great, man, so informational, love what you're doing
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
Thank you for your work
Very good content. Love eating bean soup. Fully full fibers
Thanks for the video, i took notes so I could do better with my nutrition, and I’ll take notes from your other videos as well
i always love your videos and i would love to see a video on things like antioxidants at some point, your a very good teacher.
Love the videos, as usual. Nothing is more pleasing than a perfectly "digestible" info dump on a topic so simple and yet complex that you only seem to learn about it in college if you elect to do so (in the USA). These nutrient summaries and the tier lists etc should really be printed and provided everywhere.
That said, it's always funny to see so many people hate on Brussel Sprouts lol. It makes you realize that all those kids shows and cartoons actually successfully brainwashed people into hating such a delicious tasting veggie.
Part of it is sometime in the 80s & 90s a change was made to brussel sprouts that greatly lowered the amount of bitter compounds naturally in them. And the cooking method changed from boiling to baking, this adds oil and higher temperatures.
Boiling is useful because it has a fixed temperature (≈100°C/212°F) and water is significantly more effective at transferring heat than air. So its faster than baking but fails to achieve the delicious Maillard reactions which are optimal around 150°C.
hi, I post this often but I have had a gastrectomy. While it is a challenge to get enough fiber, I have found the mixture that works best for me and it's such a relief.
I like that you did a fiber breakdown by calories. Very helpful for me. Thank you!
Thank you for including the amount of fiber per 100 calories. This is very useful for comparing food and that information is usually missing (in other videos or articles).
Please make a sweeteners tier list! We love your videos you create
Sweeteners are like an addiction, and absolutely bad for health 🙏🏻
I’m using these videos as a reliable information for my diet thank you sir
just discovered this channel
great contents, i really dig it
another amazing video
Thanks for another great vid.
Love your content keep it up! Really helps me out.
I thought soluble fibre was prebiotic not probiotic because it is food for the bacteria, rather than strains of live bacteria like you'd find in fermented dairy products etc. Love these videos, really interesting - I love how you break everything down digestibly (pun not intended)
It is prebiotic indeed..
Your content is so rich, approachable and helpful!
Thank you!
)Could you do a video about micro-greens?(
You are the most educational channel I sub
excellent work once again my guy
Nobody should be shying away from chia seeds or flaxseed because of that fat or calories. Not all fats (and carbs) are created equal. Very few foods are good sources of Omega 3 fatty acids, and most of them are fish. Chia seeds and flaxseed are members of this elite group and the only ones that are vegan.
Chia seeds and flaxseed are staples in my diet. I use them in my overnight oats parfait, which I eat for breakfast and dessert.
Oxalates are also in these and the omega three in plants is not the beneficial EPA or DHA
@@peamutbubberflaxseeds are fine in terms of oxalate content.
Same, oats and flax everyday is the one rule that will make you feel so much better. I am a vegan and consume flax in oats everyday, I may get my DHA levels checked at some point to check if the flax are doing their bit or if I need supplements. Good comment.
@@peamutbubberA few oxalates are not harmful and yes, ALA is not EPA or DHA but also healthy. (And can partially be converted)
Great vid. Fiber has changed my life, I wish everyone knew it’s benefits.
Awesome I have been having stomach issues and I will definitely buy buckwheat and raspberries to add to my diet! Thank you talon, and very excited for your Spices tier list in the future
Please note, that of your issues become worse, you can consider stopping plant based food completely, and go full carnivore.
I know, it's cursing in the church, but it has helped many before..
You can forget this, but when you are in need, remember the advice..
@@rredding Yesss cant stress this enough, going full carnivore is the best thing you can do if you plan to die in the next 10 years
@@gpasdinspie and that's what vegan propaganda wants you to believe... 😌
@@gpasdinspiecould you provide any arguments to support your statement about carnivore diet?
@@user-sg3lh5zf5h apparently not
This is a good pace of videos we’re getting.
Love this content so much
Hi man, love your videos. I was wondering if you could make a video about bone density and nutrition. I've been coming across some articles about how vitamin K2 seems to be what really makes this happen, i would like to learn more about it. Thank you
Great video
awesome! thanks
Nice video
An explanation video or tier list about anti-nutrients would be great
A very useful remark.. Plant based food is full of em..
Really good video
Thanks for the video! Maybe for your next you could talk about antioxydants, salt, mushrooms or fermented foods
0:25 could you make a video about specifically how to potentially manage a diet on a budget? That would be helpful to a lot of people I think
Hey I have a suggestion for the real killers: contaminants (heavy metals, micro plastics, pcbs, other polluants and maybe even talk about anti nurtients) I would love to learn about these!
@Talon Fitness love your videos, and while I know a lot of what you have said, I really like the way you explain it. Could you do a video on Vinegars please? (Edit: We use it for making homemade mayonnaise, some salads / dressings, and in England we stick it on our Fish & Chips! But does it help?) Thanks for the videos.
I love your videos!
I would love to see a video on joints health, like knees hips ankles elbows shoulders
I’m glad you are doing good! I worked with this guy and he was an awesome trainer…just saying for those who might be interested in being a client. Haha!
I love you channel!
Brussels sprouts are AWESOME!!!
Fiber gang.
video on calorically dense/low-calorie foods? For people looking for healthy options to gain or lose weight. Thanks!
Love if you could make a video discussing probiotics in detail
I did actually have diarrhea for very long times from eating 500g of oats and 200g of unroasted pulverized hazelnuts a day. They are very cheap but i did not notice that they are unroasted. However theyve always had small hard bits of sheel and like little rocks and stuff. I did it for bulking as well as money reasons and i think my past digestive problems stem from too much fiber that i ate everyday.
he even says in the video "soaks up intestinal water" like that's a good thing apparently
Watching this while eating Avocado feels so good.
thank you for addressing that access and location play an important role in the food people eat! many will tell others to “just eat healthier” but don’t understand that healthy food is more expensive and to some can be straight up inaccessible (food deserts).
fun video as always
I would love to see a video about commonly used sauces and just take the biggest brand as reference for each sauce. I'm curious which sauces are low calory, how harmful which are and if there are some healthy choices.
The first word I heard was “fart”. Seems appropriate for a video on fiber.
You know nothing about fiber
@@Inquisitive_Nomad oh ok
Waiting for cheeses! Love the content, thanks a lot for the hard work tho
I agree with the title and less with part of your commentary. It absolutely is essential. Don't back away from that. You're right.
"Small chain fatty acids" help to replenish the mucosal membrane on the epithelial lining of your colon. This mucus membrane effectively acts as a filter. Allowing fluid movement but also a way to trap in harmful bacteria in and from making contact directly with colon where it can then be absorbed more readily into the blood stream.
The other issue is a low fiber diet kills off a lot of the bacteria that produce SCFAs. They do so by fermentation. This fermentation sets the PH and overall conditions in the colon. Essentially making it more hard for harmful bacteria to reproduce in large numbers.
I've never found any research that digs into the issue in humans but we know in cattle this PH switch makes them harbor e coil and salmonella. You can compare grass fed cattle and almost no traces of the two. Grain Fed cattle, low fiber, they are teaming with bacteria. They also have large differences in DHA content. It's actually how a lot of the outbreaks in the two bacterias have occured on things like spinach. Their poop is being used as manure and it is festering with those bacterias present. Then it doesn't get washed off.
A colon with very little mucus lining and constant exposure directly to harmful bacteria could explain part of this explosion in inflammatory conditions in west and places where western diets are adopted.
Essential in nutrition means that the body REQUIRES it but cannot make it itself. Not a single gram of dietary fiber is required, and so it cannot be considered essential.
@@dakotad.8609 Yeah I understand the textbook definition. Problem is it's kind of old. I mean microorganisms are responsible for producing all the things you need. That makes them essential. So aren't their dietary requirements essential as well? We don't know what those are in a specific and exact manner but we do know enough to promote the beneficial kind.
Just because you are not consuming fiber does not mean you do not have a microbiome. You can still have a perfectly good microbiome that is different in some respects. At least, that appears to be the case with the many people that are zero fiber.
Cattle are supposed to eat grass, not grains. They should never be fed grains. That doesn't indicate anything for humans, although we probably shouldn't eat grains either.
Most people with significant inflammatory conditions are probably eating a reasonable amount of fiber, seeing as typical standard diets are all somewhat 'plant based'. Many people with inflammatory gut issues appear to improve their conditions with low/zero fiber diet. I significantly improved my IBS when I stopped being vegan and subsequently 100% cured my chronic constipation when I became hyper-carnivore. Fiber gave me constipation. My inflammatory markers are great.
@@trail.blazerHumans are supposed to eat vegetation too. That's why we have a colon that needs fermentation in order to function correctly. So do Cows, that's why I brought them up since extensive research had been done on the fermentation process in their colons and they are an 80% genetic match. Gorillas and Chimps which are both 98% genetic matches actually have 40% larger colons. Why? Gorillas only eat Veggies and Chimps go through several months of the years where its almost all they eat. Our colon seems to have shrunk as we started to eat more grains. That doesn't mean fiber isn't necessary for the proper functioning of the colon. Whole grains are high in fiber. It seems like the decrease in chloroplast is most likely why the colon got smaller. Not the decreased need for fiber.
Did you ever think you not having the proper guy bacteria was why you had constipation when you ate high fiber foods?
You can avoid fiber and eat a bunch of meat if you want. It just means a shortened life span, heart problems and colon problems.
@@vashlash6870 My point is just that we as humans do not require any fiber. Yes, diet and nutrition are very important.
Could you do a top tier of the spices added to food? Like Tumeric, Cinamon, Nutmeg, ect?
5:46 well, not only plants, mushrooms and yeast (Fungi being a kingdom of their own, more closely related to animals than to plants) also have fiber!
You only briefly touched on added sources if fiber artificially added/created, but perhaps you could cover that in a redo of this (if you ever revisit this, like you have with some older videos) or in another video?
I think artificial sources of fiber may be more common, or at least more convenient in theory. An example is how some protein bars like Quest, No Cow, and Kirkland I believe all have soluble corn fiber in there. And lots of it. Then there's things like oat fiber, which are growing in popularity for things like baking or smoothies. I've even seen some store-bought foods I wouldn't expect to have these in them. Usually small amounts, but still.
As things like green powders are becoming more and more popular as people struggle to eat their fruits and greens whole, so too are (or might) fiber additives increasing in popularity.
Anyway, I think it's worth covering the effects of those, how viable they are, if they can even serve the same purpose as fiber, etc.
Can you do a diet tierlist? Or at least a video on what we should be aiming for in our weekly diets?
Wightloss diet, or just 24/7 diet?
If you could do one for carbs! And categorizing the sources. Thank you in advance.
this video motivated me to finally go back to making my salads
I really like nuts, guess I need to start buying them more often, as I don’t have a very fiber or veggie rich diet.
I would love to hear your opinion on spirulina, creatine and vitamin supplements such as vitamin C, multi vitamin etc
Just gonna put this here as it's the most recent video of yours.
How about a Herbs/Spices nutrition tier list? I know you've done veges and stuff, but ranking basil vs Rosemary and Ginger for example. Issues will be finding comparisons of fresh versus dried, cooked versus raw etc.
Chia seeds and flax seeds are a fantastic combo for fiber. Pumpkin seeds are also great because they're rich in fiber and magnesium.
seeds are terrible for you
Can you do videos about putting breakfast food into a tier list? Same for lunch and diner.
Best to stay away from the high carb breakfast food like croissants, cereal, pan cakes.. Bacon and eggs are healthy?😅
Fun fact for y'all: overnight oats retain more of their resistant starch than cooked oats. And cooking and cooling lots of different sources of starch can create resistant starch. Those mashed potatoes tonight? More resistant starch tomorrow.
Dried fruits are also a great way of getting your fiber in. Since i've implemen those (and a teaspoon of sesame, chia and flax seeds) daily i didn't have constipation issues anymore.
Dried fruits are full of fructose.. That harms your liver?
@@rreddingFructose from dried fruits sure as shit harms no ones liver
@@maksimhezel2787 dream on, baby... Fructose is fructose
Could you make a video on what a good balance between macronutrients would look like on a day to day basis?
good to finally learn why fiber is actually good for you
Keep going Talon!
Ik this maybe a little unrelated but would you do a tier list about canned foods? Corned beef is my favorite
Yess, fibre, although I think I may have gone a little bit too far with it, because... Well, my digestion is a little bit too "smooth", if you know what I mean...
On the other hand, I heard soluble fibre provides 2 kilocalories per 100 grams; is that so?
Same. I also wonder if water consumption needs to increase as fibre intake increases.
Thank you! I'm a fairly recent convert to fiber; I now have an absolute passion for legumes! Fart quite a lot a few hours afterward so endeavor to find a quiet, unpopulated location when necessary. Otherwise, I fart apologetically and with prior warning to my work colleagues. Better to do that than to eat junk food, in my view :) Several of them have asked for my guidance on creating a good three-bean stew. Could you do a feature on mushrooms?
Adam Ragusea did a video on legume consumption which referenced a study which suggests that over time your gut biome will adapt and the amount of gas will reduce.
Legumes contain a lot of anti nutrients. The contain some protein, but are they healthy?
Can you make a video ranking popular condiments?
Hi I was wondering if you could highlight the added fibers to foods that lower the carb count? They seem to be manufactured fiber additives and I’m not sure if they are as beneficial as naturally occurring fiber. Thanks
Amazing vid :)
Please do a vídeo on carbohydrates!
The microbiome also manufactures amino acids. Very cool!
Tierlist for roots!
Have you done a video on Antioxidants ? Also Fats ?