This is a norm to be followed unless one is on to low carbohydrate diet due to health reasons such as obesity or diabetes.

Carbohydrates fall in two broad categories; simple carbohydrates and complex carbohydrates. Simple carbohydrates are simple sugars. These get converted quickly into glucose in the human body. Carbohydrates that contain one sugar unit or two sugar units are essentially simple carbohydrates. These are also known as monosaccharides and disaccharides respectively. As their molecular structure is simple, the human body finds it easier to handle. Complex carbohydrates which are also known as polysaccharides on the other hand have a long chain of sugar units bonded together. When complex carbohydrates are consumed, the body enzymes are called upon to break the bonds between the sugar units before they can be converted into glucose. This is a time consuming process. That is precisely why these carbohydrates keep releasing energy in installments and take a long time do so.

Bad carbohydrates are those foods that undergo a process of refinement which causes them to loose their nutritional value and fiber. They get loaded with high calorie fats, sweeteners, preservatives and other unhealthy additives. They can create a surge in insulin which is bad for pancreas and in turn lead to diabetes, heart disease and obesity.

Due to the processing they undergo, these foods are tasty and tempting. All processed foods such as white bread, cakes, pastries, pasta, processed refined grains such as white rice, pudding, custard and other sweets, sugary beverages, fruit drinks, artificial fruit juices, sodas, jelly, jams and candy come under the category of foods with bad carbohydrates.

It is produced by the process of brewing and fermentation of starches. The most common raw material used is malted barley but other cereal grains such as wheat, maize and rice are also being used.

It is flavored with hops which adds bitterness and also acts as a preservative. Herbs and fruit are also being used for flavoring. Beer is categorized based on the type of yeast used during fermenting. Lager is brewed with bottom fermenting yeast while ales is brewed with top fermenting yeast.

The history of beer goes back to 6000 BC and is covered in the history of ancient Egypt and Mesopotamia. Its history in Europe goes back to 3000 BC when it was introduced by Germanic and Celtic tribes. Today it is a multibillion dolor business.

The basic ingredients of beer are water, a starch source, brewer’s yeast, and flavoring. Malted barley is the commonly used starch. However other starch materials such as millet, sorghum, cassava root, potato and agave are also being used. Hops is the main flavoring used. The strength of beer is 4 to 6 percent alcohol by volume.

The starch provides the fermenting material and it decides the strength and flavor of the beer. The most common use of barley malt as starch is due to its fibrous husk. In addition to its role during brewing, it is a rich source of amylase, a digestive enzyme which helps converting starch in to sugars.

If we look at the composition of beer, the following picture emerges:

There is no mention of any fiber in this composition. Hence, the presence of dietary fiber is zero.

The insoluble fiber has the property of attracting water and increasing the bulk. This can help to soften the stool and reduce its transit time through the intestinal tract.

The soluble fiber on the other hand goes through a process of fermentation. Plum has a thick skin covering a juicy pulp. The skin of the plum is insoluble fiber while the pulp contains the soluble fiber.

Water soluble fibers can help in the treatment of high cholesterol levels, diabetes and obesity. They form a gel and remain inside the stomach for longer periods and cause food absorption to slow down. This improves blood sugar balance. It binds bile acids and cholesterol in the intestinal tract for elimination. Water soluble fibers are found in fruits such as apple, orange, plum, and grapefruit.

The insoluble fiber does not dissolve in water. It can absorb 15 times its weight in water. It protects the intestinal tract by increasing stool bulk, making stools softer and easier to move. It also helps to bind excess fat and toxins in the digestive tract.

There are mainly three types of soluble fiber supplements available in the market. They are psyllium, methylcellulose, and polycarbofil. These are fruit fiber supplements and each fruit fiber supplement has different properties, uses and side effects.

Psyllium — This is being taken to bulk up stool for ease of passing. It breaks down in the gut and becomes food source for good bacteria. This is used for treating constipation and diverticulosis. This can lower cholesterol level by 10 to 15 percent. This contains calories and can cause gas.

Methylcellulose — This is non allergenic and non fermentable. This is not absorbed by the body. This absorbs water to create soft stool. This is used for treating constipation, diverticulosis and irritable bowel syndrome. As this does not ferment, chances of gas are less.

Polycarbophil — This also is not absorbed by the body. This creates bulkier and softer stool. This is likely to cause bloating. This is used for treatment of constipation and diverticulosis. This type of fiber is not suitable for people who have difficulty in swallowing.

Many foods contain a mixture of soluble and insoluble fiber. Both types of fiber are required for a healthy body. Fiber is found mostly in plant food such as fruits, vegetables and grains. Fiber is not digested by the human body.

As it is not digested and absorbed in the body it does not have any calories.

The American Dietetic Association has recommended a daily intake of 25 to 35 grams per day and is known to form soft and bulky stool.

The fiber in the diet is to have the following benefits.

• It produces a soft stool.
• It cleanses and keeps the digestive tract in working condition. It keeps the bowels moving, provides regularity and prevents constipation.
• It regulates blood sugar and cholesterol levels.
• It relieves the symptoms of irritable bowel syndrome.
• It helps in losing weight.
• It protects against colon cancer.

The insoluble fiber, which is not absorbed in the intestine, absorbs water and swells. This can help in cases of diarrhea where the fiber can bind itself with water and produce a soft stool.

People who are used to eating refined food items are consuming very less fiber. Most of the fiber available in grains and fruits and vegetables is getting lost due to the processing they undergo. Hence the fiber that is naturally available in these foods is getting lost in the refining process.

Insoluble fiber is found in wheat, rye, bran and other grains. It is also the fiber found in most vegetables and fruits.

The high fiber foods that can be considered for use in case of diarrhea are bran cereals or salad.

Most whole foods which are plant based contain both types of fiber; water soluble and insoluble.

Dietary fiber is known to provide treatment for conditions such as gastrointestinal disease, constipation, hemorrhoids, high cholesterol, heart disease and diabetes. Average intake of dietary fiber in the American diet is found to be around 10 grams per day which is far less than its requirement of 30 grams per day. American diet consisting of refined food articles is the main cause for such a miss match. More and more people are resorting to fiber supplements instead of changing their diets to include high fiber foods.

Consumption of fiber supplements do have side effects associated with them. Because of the side effects, one needs to take these supplements under the supervision of a knowledgeable health care provider.

In general, the fiber supplements are known to reduce or delay the absorption of certain medications. Hence these supplements are not to be taken along with other medications. Medication has to be taken one hour before or 2 to 4 hours after taking fiber. Fiber is to be taken with a full 8 oz glass of water. One needs to drink at least 6 to 8 glasses of water throughout the day or one may encounter problem of constipation.  Taking fiber supplement without sufficient water may cause it to swell and in extreme cases one may experience choking.

If one has difficulty with swallowing, then this product needs to be avoided. People who have narrowing of esophagus or obstruction of the gastrointestinal tract should not take fiber supplement. A potential side effect is gas and bloating. Cramping and diarrhea are the problems encountered with sudden increase in fiber intake. The intake has to be increased gradually over a period of 6 to 8 weeks.

These are molecules made from a combination of glycerol with three fatty acids. Fat is the storage reservoir of energy.

At times of low food consumption, the fat reservoir provides the energy by breaking down fat molecules. Fat also serves as an insulation to conserve body heat and protect internal organs from getting damaged. Fat is also used to manufacture some steroids and hormones for proper growth and tissue maintenance.

Fats are classified as saturated and unsaturated. This is based on the structure of long carbon — carbon chains in the fatty acids. Fats that contain no double bonds in their fatty acid chains are called as saturated fats. These remain solid at room temperature like butter or animal fat. Unsaturated fats contain some double bonds in their structure. They generally remain liquid at room temperature. They are also referred to as oils.

The majority of saturated fat comes from animal sources including meat and dairy products. Foods such as fatty beef, lamb, pork, poultry with skin, beef fat, cream, butter, and cheese contain saturated fat. Plant food such as palm oil, palm kernel oil and coconut oil also are source of saturated fat.

Saturated fats are linked to the hardening of the arteries (a condition known as arthrosclerosis) and heart disease. Some studies have reported that diets high in saturated fat increases the risk of heart disease and stroke. Saturated fats are known to raise bad cholesterol levels and block the arteries to the heart. This increases the risk of coronary heart disease a reason for premature deaths in United States. American heart association recommends that the daily intake of saturated fat is to be limited to 7 percent of total daily calories.