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.
Modern life can be stressful. There are so many concerns... Read More
While packages of the artificial sweetener Splenda claim, "made from... Read More
Magnesium is an important mineral that serves numerous essential functions... Read More
For a considerable amount of time, nutrition has not played... Read More
They sit left behind on relish trays. They're often by-passed... Read More
Just what is the "New Biology of Health?" And who's... Read More
It is believed that cane sugar was discovered before the... Read More
The problem with sugar is that it doesn't contain any... Read More
Milk is highly underrated. Experts say, America finds itself in... Read More
I would like to raise a question: Is Rejuvenation possible... Read More
The importance of protein in a healthy diet is well... Read More
Can You Lose Weight Through Eating?You get fat when you... Read More
It is ironic how something as obvious as nutrition has... Read More
Ionized minerals, colloidal minerals, chelated minerals . . . What... Read More
Essential fatty acids are the number one recommendation for anyone... Read More
If you or someone you know suffers from rheumatoid arthritis,... Read More
These are questions we have to ask ourselves? because after... Read More
The concept isometric has been a part of the health... Read More
The Human Body is in a constant flux with the... Read More
Eating right to suit your blood type" is a subject... Read More
Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More
One must always keep in mind that copper is not... Read More
You can trust me that I make sure to take... Read More
In this fast paced world, good nutrition may sound very... Read More
Detoxifying the body has become an apparent key preventative measure... Read More
custom home cleaning Mundelein .."The physician who knows only medicine, knows not even medicine."... Read More
To many people, this may seem a simplistic answer to... Read More
Because all of us have been brought up eating junk... Read More
Our diet is an essential factor for the formation of... Read More
Are you sick and tired of the confusion about our... Read More
Originally, all foods were "organic" ? grown and prepared without... Read More
Quick Overview- I think the most important thing for people... Read More
Do you allow pleasure from food? Are your senses throughly... Read More
I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More
In a world where heart disorders and diseases are becoming... Read More
The body is a marvelous creation, a carbon, oxygen combustion... Read More
What is health? Everyone wants this thing called health, and... Read More
Almost every woman suffers with premenstrual syndrome at one time... Read More
Your Non-Conscious Mind is 98% of your full power. Over... Read More
1880s - Characterization of monosaccharides by Emil Fischer.1952 - Fresh,... Read More
I'd like to explain an important concept that most online... Read More
Many people use sugar as medicine. Sugar tends to change... Read More
For most people, the concept of capsulized food? usually conjures... Read More
According to the National Institute of Health, Magnesium is needed... Read More
Cholesterol finds its way into our bodies in two main... Read More
Enzymes are the workers in our body that make everything... Read More
My name is Mildred Shears. I'm retired and I live... Read More
Niacin, also called nicotinic acid, is a member of the... Read More
Did you know that the food you eat when you... Read More
Before we get to honey we have a question from... Read More
Nutrition |