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.
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
Finding simple ways to reduce my waistline is always a... Read More
How often do you pick up items at the grocery... Read More
People who consume too much alcohol have good chance of... Read More
An American culture that is marked by a chronic lack... Read More
Picture yourself in one of the following scenarios.You're cruising along... Read More
Proper hydration is extremely important during exercise. Adequate fluid intake... Read More
The best weight training and cardio workouts will do very... Read More
Before the thirties, people knew the importance of mineral. Their... Read More
Green tea has been used as for medical remedies in... Read More
Carbohydrates - found in grains, breads, pasta, and sugar, as... Read More
Food nutrition factsFinding food nutrition facts and dietary nutrition used... Read More
Unfortunately, the words "diet" and "cheating" go hand in hand.... Read More
The Mediterranean Diet is now recognized as one of the... Read More
Recently, trans fats have risen to the forefront of the... Read More
Vitamins & Minerals are essential to sustain life. Its what... Read More
Having a personal wellness program has become a concern for... Read More
I know you've heard this many times - "Drink more... Read More
It is amazing to be able to say I am... Read More
You can eat whole flax seeds but you need to... Read More
The subject of health care itself often seems plagued with... Read More
We know we need to eat a minimum of 5... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
Cranberry juice was first made by American settlers in 1683.... Read More
Why does disease begin in the digestive tract? Your digestive... Read More
interior house cleaning Highland Park ..(ARA) - By now you probably think you've heard all... Read More
Olive oil is a healthy choice over other fats such... Read More
I would like to dispel some of the myths and... Read More
The word 'homeostasis' is made up of two Greek words:... Read More
You really are what you eat. You are also very... Read More
Sprouts not only taste good, but they are also a... Read More
How To Have A Healthy ThanksgivingEnd of the year holidays... Read More
When was the last time you consumed soda? Most likely,... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
After we have eaten a meal -- and often we... Read More
According to the Congress of the International Society on Thrombosis... Read More
A hundred years ago, life was very different here on... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
A green and lush oasis in the middle of a... Read More
Tired of having stare-downs with those boxes of Krispy Kremes,... Read More
As a low carb dieter, your diet is undoubtedly high... Read More
(Part 1 of a Special 5 Part Series on Body... Read More
Why does disease begin in the digestive tract? Your digestive... Read More
1. Water. If you're thirsty you're already dehydrated. The majority... Read More
As you've probably heard before, your post-workout meal may very... Read More
The Mediterranean Diet is now recognized as one of the... Read More
There seems to be fairly poor tracking by any formal... Read More
When Helen Boardman was still a girlish 99, she fell... Read More
Looking for an easy and natural way increase your vitality... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
Nutrition |