Dietary fiber from dried vegetables

Jul 12, 2023by 小島怜

I ate a solid breakfast, preparing for a busy day! But then, drowsiness immediately hit, and my performance plummeted from the morning. If I don't eat breakfast, I'm too hungry to concentrate on work, and as a rebound, I overeat at lunch, only to have drowsiness arrive late in the afternoon. It's a vicious cycle...

Most of this post-meal sleepiness is due to fluctuations in blood sugar levels. If you're reconsidering your breakfast, pay attention to dried vegetables.

Dried Vegetables

Dietary fiber in dried vegetables
slows down carbohydrate absorption.

The reason it's good for your body to eat vegetables first is that the abundant dietary fiber in vegetables prevents a rapid rise in blood sugar. Furthermore, dried vegetables become delicious with concentrated umami, and their dietary fiber content also increases!

For example, comparing standard dried daikon radish and OYAOYA's popular dried tomatoes using the Japanese Standard Tables of Food Composition 2020 (8th revised edition) from the Ministry of Education, Culture, Sports, Science and Technology...

The total dietary fiber per 100g edible portion is almost 20 times higher than in fresh form (※1). Dietary fiber works to slow down the absorption of carbohydrates. Dried vegetables, with more dietary fiber than fresh vegetables, allow for slower digestion and even slower carbohydrate absorption as you chew and savor them ♪

(※1) Reference page: https://www.mext.go.jp/a_menu/syokuhinseibun/mext_01110.html

Excessive Dried Tomatoes

The relationship between post-meal drowsiness and blood sugar levels.

The rate of carbohydrate absorption affects how blood sugar levels rise. Among nutrients, carbohydrates are absorbed most quickly into the body. Glucose, produced when carbohydrates are broken down, is also an immediate energy source for the brain and body.

Blood sugar refers to the concentration of glucose flowing in the blood. Blood sugar levels decrease as glucose in the blood is used as energy, with the help of a hormone called insulin secreted from the pancreas. Therefore, if insulin secretion is low in diabetics, or if too many carbohydrates are consumed at once, blood sugar levels will spike! Even in healthy people, if excessive carbohydrates are consumed and a large amount of insulin is secreted, blood sugar levels can drop sharply from a high state...

Such drastic fluctuations in blood sugar can lead to post-meal drowsiness, fatigue, and decreased concentration.

Dried Vegetable Breakfast

For a breakfast that boosts your day,
rely on dried vegetables.

So, what's good for a breakfast that keeps blood sugar fluctuations mild and boosts your energy from the morning? The recommendation, of course, is dried vegetables rich in dietary fiber, which works to absorb carbohydrates slowly. Even on busy mornings, OYAOYA's dried vegetables can be simply added to miso soup or cup soup to easily create a breakfast that won't cause a sudden spike in blood sugar. For ingredients and seasonings to combine with dried vegetables, choose those that provide protein (such as chicken salad or canned tuna in oil) and moderate fats (such as olive oil or canned mackerel).

Dried Vegetable Chinese Porridge

Similar to dietary fiber, carbohydrate absorption becomes even slower. If you're a rice-for-breakfast person, try porridge with dried vegetables. It's gentle on the stomach and intestines, and while you can limit the amount of white rice, it's very filling because of the abundant water content! Why not start your dried vegetable morning, perhaps by referencing OYAOYA's Chinese porridge recipe? ≪Dried Vegetable Chinese Porridge Recipe≫