Not so long ago, the term “ballast substance” was introduced into science. These words designated those components of food products that could not be absorbed by the human body. For a fairly long time, scientists even recommended avoiding such food, as there was no sense in it anyway. But thanks to a lot of research, the scientific world has learned that ballast (cellulose, fiber, etc.) not only does not harm, but also benefits, helping to solve a lot of problems, including digestive disorders. Today, these food components are widely used for the prevention of digestive tract diseases, as well as for weight loss.
What is ballast?
In the modern world, food products are studied up and down. And until recently, it was customary to isolate nutrients and ballast substances. The group of nutrients included proteins, carbohydrates, fats, vitamins and minerals, in short, everything that was used in the further life of the body.
Ballast substances were called substances that were not digested in the human digestive tract due to the lack of appropriate enzymes. It was believed that such components are useless and may even be harmful. That is why they were considered to be ballast. Some scientists have advised limiting the number of certain food groups in the diet.
Nevertheless, in the process of research, it was noted that digestive disorders were more often observed in people who refused food with ballast substances. Moreover, they became prone to obesity and diabetes. Such data forced scientists to once again conduct tests and reconsider the opinion about the components of food that the body is not able to digest. So a huge discovery was made: these substances were not really ballast, they ensured the normal functioning of the digestive system and not only.
Basic ballast substances
As you know, plant food contains the greatest amount of ballast substances. The group of these components includes:
- Fiber (found in cereals, vegetables and fruits).
- Cellulose, which, however, can be attributed to the same dietary fiber (present in grain, vegetables and fruits).
- Pectins (some vegetables and fruits, especially apples).
- Lingnin (it contains grain, fruit seeds, vegetables).
- Alginates (algae are rich in these substances).
How do these food components affect the human body
In fact, ballast substances are very useful for the human body. After they enter the oral cavity, they act positively, because plant food is solid, it needs to be chewed for a long time and thoroughly, during this a natural massage of the gums takes place, which improves blood circulation in the tissues and prevents the development of periodontitis.
Fiber is a physical stimulant of intestinal motility. The presence in the diet of a sufficient amount of such food keeps the smooth muscles of the digestive tract in good shape. This affects the digestion process and the patient's well-being. In addition, ballast substances contribute to the formation of normal feces. People who refuse to eat plant foods often have chronic constipation.
Coarse fibers in the human intestines swell and act like a sponge, absorbing excess fluid and removing toxins from the body. Moreover, ballast substances bile bile acids, thereby lowering blood cholesterol.
Plant foods are digested slowly. Therefore, nutrients, in particular glucose, enter the bloodstream slowly and measuredly.
Ballast substances are not absorbed by the human body, which can not be said about the beneficial bacteria that live in the intestines. For microflora, this is a good recharge. That is why the use of foods rich in the above components is an excellent prevention of dysbiosis.
Is a negative impact possible?
In theory, plant foods containing these very ballast components can harm the body. Microorganisms in the human intestines can partially digest fiber and other substances of plant origin, while emitting gases. Their excess can lead to bloating and damage to the epithelial tissues of the intestinal wall. In turn, the result will be a violation of the absorption of zinc, calcium, iron and magnesium. Possible consequences include inversion of the intestine as a result of its overcrowding.
But it is worth noting that the likelihood of such a phenomenon is minimized, since for this a person would have to absorb huge quantities of plant food, which is almost impossible.
Contraindication to the use of ballast components
We have already dealt with the question of whether a ballast substance is dangerous. The benefits of these components to the body are simply invaluable. On the other hand, there are situations in which it is contraindicated to eat plant foods rich in fiber.
It should be excluded from the diet for gastritis or peptic ulcer of the intestine, stomach. Of course, we are talking only about periods of exacerbation. Immediately upon completion of treatment, dietary fiber must again be entered into the menu. It is proved that within a few weeks after giving up food rich in ballast substances, the intestinal walls become lethargic, the patient develops constipation, and then dysbiosis.
Ballast and weight loss
This group of substances is also useful in dietetics, as it helps to fight excess weight. As already mentioned, coarse fibers have a positive effect on the functioning of the intestines, improve digestion, affect blood sugar.
In addition, plant foods are generally low in calories and do not contain large amounts of harmful fats. And also these products allow you to achieve a feeling of fullness, since the fibers in the intestine swell. Of course, in addition to ballast substances, plant products are rich in minerals and vitamins, which is simply necessary for the human body during weight loss. For example, the benefits of lentils to the body during a diet have long been proven, since together with this product a person receives not only dietary fiber, but also protein.
What products contain these components?
Ballast, despite the name, is extremely beneficial for the body. That is why food containing these components must be present in the diet. Their list includes oatmeal and wheat bran. Legumes are also rich in them, in particular peas, white beans and others. The use of lentils for the human body, for example, is huge, because, in addition to fiber, it contains proteins, a huge amount of vitamins and minerals.
Dried fruits, for example, raisins, prunes, dried apricots, will be useful. The diet should include fresh fruits and vegetables, especially cabbage and carrots. Diversify the menu with whole grain pasta. As you can see, ballast fibers are found in many food products, in no case should you refuse them.