Polished rice and refined wheat lack fiber, causing 100 g of these grains to release ~30 g of glucose within 15‑20 minutes. - Whole grains retain 2‑3 g of fiber per 100 g, extending digestion and flattening the glucose curve. - Maintaining fiber intake is essential for metabolic stability.
Valli highlights the importance of dietary fiber and fermentation in slowing carbohydrate digestion, preventing glucose spikes, and supporting gut health.