Some candies may contain artificial fiber or plant extracts, but they cannot completely replace fruits and vegetables in the diet. Why is that?
Nowadays, there are many advertisements on the internet for fiber-supplemented candy products, which can make many people mistakenly think that just eating these types of candy is enough to get the necessary amount of fiber, without needing to supplement with vegetables and fruits. This is a misconception and can be harmful to health if maintained for a long time.
Fiber is a type of carbohydrate that the body cannot digest. It is an important part of the diet, helping to maintain a healthy digestive system, prevent constipation, control blood sugar and support weight loss. There are two main types of fiber:
Soluble fiber, which dissolves in water: can help lower blood sugar levels as well as lower blood cholesterol. Foods rich in soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries.
Insoluble fiber, which does not dissolve in water: helps food move through the digestive system, supports regular bowel movements, and prevents constipation. Foods rich in insoluble fiber include whole-wheat products (especially wheat bran), brown rice, beans, green leafy vegetables such as kale, almonds, walnuts, seeds, and fruits that can be eaten with the skin, such as pears and apples.
The fiber content of vegetables, tubers, and fruits is very diverse. Below are some common foods and their total fiber content (per 100g of food):
Why can fiber supplements not replace fruits and vegetables?
Although some candies may contain artificial fiber or plant extracts, they cannot completely replace vegetables and fruits in the diet because:
1. Lack of other important nutrients: Vegetables and fruits not only contain fiber but also provide important vitamins, minerals and antioxidants for the body. Meanwhile, fiber supplements often do not have enough of these nutrients.
2. High sugar content : Most candies contain sugar, which can increase the risk of obesity, diabetes and tooth decay if used regularly.
3. Fiber in candy may be less effective: Natural fiber in fruits and vegetables comes with water and compounds that are beneficial for digestive health, helping the body absorb nutrients better than synthetic fiber.
4. Negative effects on the digestive system: Some candies contain artificial fiber which can cause bloating and indigestion if consumed in excess.
The Institute of Nutrition recommends that each person should eat at least 400g of vegetables and fruits per day to ensure adequate fiber and essential nutrients.
Fiber needs for the body
According to the document Recommended Nutritional Requirements for Vietnamese People and the recommendations of the World Health Organization (WHO), the minimum amount of fiber needed by the body each day is 20 - 22 g of fiber/day.
Need to eat vegetables and fruits every day
The Institute of Nutrition recommends that each person should eat at least 400g of vegetables and fruits per day to ensure the necessary amount of fiber and nutrients. Depending on the conditions of each family, it can be distributed as follows:
- Green vegetables: At least 300g/day
- Fresh fruit: About 100g/day
How to add fiber from natural foods
In addition to vegetables and fruits, fiber is also found in many other foods. Therefore, to meet your daily fiber needs, you should:
- Eat a variety of vegetables and tubers such as broccoli, water spinach, spinach, carrots...
- Add fiber-rich fruits such as apples, bananas, pears, oranges...
- Eat whole grains like brown rice, oatmeal, whole wheat bread
- Use beans such as green beans, black beans, lentils
So, while some products like fiber supplements can be an added bonus, they are not a substitute for fruits and vegetables in your daily diet. Maintaining a balanced diet with natural foods is the best way to protect your long-term health. Be smart when choosing foods and don’t be fooled by advertising!
MSc.Dr. Le Hong Dung
Source: https://giadinh.suckhoedoisong.vn/chuyen-gia-dinh-duong-keo-bo-sung-chat-xo-khong-the-thay-the-rau-cu-qua-172250308171945243.htm
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