Fiber and Weight Loss
Fiber and Weight LossThere's been a lot of talk lately about how important fiber is to your weight loss program. It's hailed as a miracle solution, with no negative side effects. Companies are pumping out high fiber products by the mitt full, from colourless additions to water to intriguing looking and tasting snack bars. But how do you know which one is right for you? Why is it so important to weight loss? What is Fiber?Fiber is not an essential nutrient. It contains no vitamins, minerals or, more importantly, no calories. Yet in order to work properly our bodies do need fiber. There are two types of fiber, soluble and insoluble. Soluble means the fiber dissolves in water, insoluble doesn't. Soluble fibers - pectins, gums and mucilages- are found in citrus fruits, apples, potatoes, dried peas and beans, oatmeal and oat bran. Their role is to bind bile acids that the liver makes from cholesterol. Cholesterol is removed from the blood as the acids are bound to replace the deficit. This may be why fiber is affective at reducing cholesterol levels. Fiber also helps balance blood sugar by slowing the digestion of carbohydrate and its conversion to glucose. Insoluble fiber, namely cellulose and lignins are found in the framework of cell walls. It cannot be dissolved in water but they both can absorb it. They act as bulk in the digestive tract helping to speed up the expulsion of waste. Why is it so Important?The importance of fiber in any healthy diet cannot be understated. Keeping your blood sugar stable is one of the keys to good health. Bulking up with fiber and keeping the pipes cleared prevents toxins from backing up and reeking havoc throughout your body. When it comes to weight lose, however, it is important to note that it isn't just the fiber alone that helps you shed the pounds, it's also the quality of the food you are eating with the fiber. For instance, consuming fruits and vegetables high in fiber also nets you a good helping of vitamins, minerals and phytonutrients. All three of which help feed the endocrine and immune system to keep the body and metabolism running smoothly. The added bonus is the ability of fiber to make you feel full. Where do I get Fiber?Animal products contain no fiber so in order to get your daily dose you'll have to look at fruits, vegetables and whole grain breads, pastas and cereals. It is recommended that you consume both soluble and insoluble but as to how much, that number hasn't been set. However, if you eat five servings of fruits and vegetables every day and get from 5-10 servings of whole grains, you'll be eating plenty. Just make sure you keep your intake of water up to the eight glasses, otherwise all that fiber may clog the pipes! Suggestions for Getting Enough FiberIf you want to up your intake of fiber the following foods are a great source: Fruit Vegetables 1 cup of corn-4 g. 1 cup amaranth-30 g. Legumes 1 cup cooked adzuki beans-17 g. Menu Suggestions for Getting Enough Fiber Breakfast Large flake oatmeal with blueberries Lunch or Dinner Rye berry salad with red pepper and corn You can also try adding 1 tablespoon of ground flax seed to 8 oz. of water.
Drink it before it thickens and follow with more water. Flax has omega-3
oils and phytoestrogens so you get a double whammy of nutrients and fiber.
|
