Increasing the fiber in your diet has been shown to: reduce your cholesterol, reduce your hunger, lower your fat absorption, reduce surges in insulin levels, help with weight loss, lower the risk of colon cancer, and lower your risk of heart disease. WOW! Sounds like a miracle cure - where can I get this stuff? The answer: At your grocery store.
Old Ben Franklin, citing in Poor Richard's Almanac 250 years ago stated "An apple a day keeps the doctor away." Well he was right. Not only because the apple contains vitamins and minerals, but also because it is a major source of fiber. Maybe three apples a day keeps three doctors away!
What is fiber? Well, it is basically indigestible complex carbo-hydrates that come from plant foods. What your Grandma called "roughage" is called fiber by scientists. When you look at some food labels, fiber is often listed under carbohydrates - but it is not a single food or substance and by itself has no calories because your body cannot absorb it.
There are actually two types of fiber and they have different health benefits. The two types are "water soluble" and "water insoluble". Soluble fibers include the skins of fruits such as apples, oranges (not the orange peel, but the white material after you peel it), pears, peaches and grapes; the skins of vegetables, seeds; oat bran, dried beans, oatmeal, barley, rye, and prunes. Insoluble fibers include the meat of fruits and vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole grain products such as breads, cereals, and pasta.
Bran of course does bulk up the diet and results in larger, softer stools. But it actually does more than prevent constipation - there are clear data showing that fiber also reduces the risk of colon cancers. The "stickiest" kinds of fiber are the gums and pectins (soluble fiber) and they help keep cholesterol under control by removing bile acids that digest fat. Bile acids, which promote better digestion, unfortunately also contribute much to the "reabsorption" from the bowel wall of our bodies own "home-made" cholesterol. Every gram of fiber intake per day reduces your total blood cholesterol by approximately one point. The same class of fibers may help regulate blood sugar as well. This latter feat is accomplished by coating the bowel's lining and delaying stomach emptying. As a result, fiber can slow sugar absorption after a meal and may reduce the amount of insulin needed to keep blood sugar at the right levels. Reducing the over-production of insulin is a major factor in reducing obesity.
Insulin "resistance" (abnormally high insulin levels) is common in very obese patients and may be a factor in "obesity begets obesity". Fiber is also a weight watchers dream since fibers called cellulose and hemicelluloses take up space in the stomach, making us feel full; thus lowering total caloric intake at meal time. Popular agents such as Metamucil are actually an important part of many weight reduction diets as they slow down absorption of sugars taken in as part of most meals - promoting further weight loss.
The average American gets only 14 grams of fiber per day in their diet. Most scientists agree that the optimal amount is closer to 35 grams per day. Increasing the consumption of "complex" carbo-hydrates is the best way to increase fiber intake. Fiber supplements are also available at the grocery. However, be aware that a large increase in your fiber intake over a short period of time may result in bloating, diarrhea, gas and general discomfort. It is important then to increase the fiber amount in your diet gradually over a period of time (up to three weeks) to allow your "gut" to acclimated and avoid abdominal side-effects.
Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.
Dr. John Rumberger is the Author of The WAY Diet, The complete lifestyle plan to live longer, reduce stress, and lose weight the healthy way. To purchase The Way Diet simply go to http://www.amazon.com/exec/obidos/redirect?path=ASIN/0974
993387
&link_code=as2&camp=1789&tag=icobweb-20&creative=9325 or go to Empty Canoe Publishing http://www.emptycanoe.com and order your copy of The Way.
Increasing the fiber in your diet has been shown to:... Read More
"It is a bone-deep change you are going into, my... Read More
Salt does Not Cause High Blood Pressure. Some things you... Read More
If you want to build muscle, lose body fat or... Read More
So, what is new about this that you already don't... Read More
Imagine you're a cell.Inside your body runs the machinery that... Read More
Eating right to suit your blood type" is a subject... Read More
Before the thirties, people knew the importance of mineral. Their... Read More
Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More
Healthy eating is important for everyone, from babies to the... Read More
Can a child thrive on a vegan diet? The answer... Read More
Cholesterol is present in our bodies by one of two... Read More
Meal sizes and frequency are very important. Over the years... Read More
Having a large amount of such "visceral fat" is associated... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
Tired of having stare-downs with those boxes of Krispy Kremes,... Read More
The most incredible thing you can do for yourself is... Read More
Step 1: Eat five to ten servings per day of... Read More
BASIC MEAL & MENU PLANNINGAs a basis for meals and... Read More
While oxygen is the key to human survival, it is... Read More
The concept isometric has been a part of the health... Read More
Did you know that much of our dry skin comes... Read More
Some say they don't or can't buy organic foods due... Read More
Modern life can be stressful. There are so many concerns... Read More
The key to better health is learning the difference between... Read More
reliable maid service Winnetka ..Fats have been unfairly lumped together as being all bad... Read More
Nutrition facts have become a part of everyday life because... Read More
You may have noticed an ever-expanding choice of oils at... Read More
ABC News has recently focused on the possible anti-aging benefits... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
According to the Congress of the International Society on Thrombosis... Read More
Food in general has the distinction of being probably the... Read More
Ionized minerals, colloidal minerals, chelated minerals . . . What... Read More
Salt was used long before recorded history began. One of... Read More
Nuts of all kinds (I am talking peanuts, cashews etc)... Read More
Beans. Legumes. Pulses. Whatever you call this plant group, they... Read More
Understanding ocular nutrition and eye health can be one of... Read More
Just as our country is currently engaged in a war... Read More
In a new study published by the American Heart Association,... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
With so much 'diet advice' around today it is little... Read More
After we have eaten a meal -- and often we... Read More
Niacin, also called nicotinic acid, is a member of the... Read More
An American culture that is marked by a chronic lack... Read More
Spring is in the air and ? summer is around... Read More
Cholesterol finds its way into our bodies in two main... Read More
You wouldn't judge a book by its cover, would you?You... Read More
Health food or heart attack on a plate? Eggs had... Read More
Instead of Butter: Use top quality, cold pressed, extra virgin... Read More
Factory FarmingThe big names in American agriculture would like you... Read More
Nutrition |