Fiber. What is it ? We hear about it but do we know what it really is and how it can help with weight loss and good overall health. Fiber is carbohydrates that cannot be digested in the intestinal tract. Fiber is in all foods that we eat including grains and beans and there are different kinds of fiber as well.Soluble fiber is fiber that dissolves in water and insoluble fiber does not dissolve in water.
1. Fiber aids in digestion. As it passes through the stomach it absorbs water and adds bulk to the stool keeping the body regular and keeping constipation down . This is the insoluble fiber which is found in wheat bran, brown rice,carrots,cucumbers,and zucchini. Soluble fiber is found in beans,nuts and seeds,pears, strawberries and blueberries.
2. Fiber traps cholesterol. Fiber is undigested starches and it can trap cholesterol and drag it out of the body . The best fiber for this is the soluble fiber . It turns to a gel like substance during digestion and this is how it prevents sugar ,fat and cholesterol being absorbed by the body and flushes them out when it is passed out.
3. Fiber helps prevent heart disease. Studies show that fiber intake on a group of 40,000 men had up to 40 percent lower coronary disease that those that did not have a high fiber intake. Similar studies done on a large group of nurses showed the same benefits. Cereal grains seem to provide the best benefits. It also has been shown to be effective against the metabolic syndrome which includes fat around the middle and high blood pressure and low levels of the good cholesterol HDL.
4. Fiber can lower your risk of getting type two diabetes. Type two diabetes is the most common form and it is caused when the body can no longer produce enough insulin to lower the blood sugar levels to normal or use the insulin that it does make. Eating sugary foods and refined calories can cause the blood sugar to rise and if you eat like this all the time , which most Americans do , then that may explain why we have so much of this disease in this country. Recent studies show that cereal fibers may help lower the blood sugar to normal levels better that fruits and vegetables. Another large study showed that eating 2 servings of whole grains a day decreased the risk of getting type two diabetes by up to 21 percent of more than 700,000 men and women. Pretty impressive .
5. Fiber helps to aid with weight loss. Fiber is very filling and when you eat it ,you feel fuller. This is because it will expand in your intestines . Eating a high fiber meal will make you feel fuller throughout the day and you will eat less. If you eat the soluble fiber which turns to a gel in your stomach then it will bind sugars,fats,and cholesterol largely undigested throughout the intestinal tract and carry them out of your body. This is the best reason of all to add fiber to your diet.
So how do you add fiber to your diet and how much? Most Americans only get 12 grams and thats not enough to get the benefits that fiber will provide. You should aim for 21 to 25 grams a day for women and men should aim for 30 to 38 grams a day. It sounds like a lot but from the above named benefits it is worth trying to incorporate foods rich in fiber into your diet. Have some oatmeal or cereal with whole grain for breakfast and use crushed bran flakes on top of salads and casseroles or add it in to muffins and breads and cookies. Eat lots of fruit . It has both the soluble and insoluble so you get both benefits. Start with raspberries and then pears both are some of the highest fiber fruits. Eat the fruit whole whenever you can because the peel contains the most fiber and nutrients . Eat lots of vegetables like artichokes, green peas and corn and sweet potatoes and add whole wheat pastas or, if you are allergic to wheat add multi-grain pastas or check into some of the lesser known grains like bulgur and couscous . Add beans to your diet . With these tips and so many healthy choices of fiber rich grains and vegetables and fruits and the health benefits alone, adding fiber to your diet plan is sure to be a success.
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