Determine the Connection Between Weight Loss and Fiber
October 26th, 2011
When discussing nutrition, you often hear “eat fiber, it’s good for you”. But fiber is a carbohydrate and those are supposed to be bad, or at least severely limited. Does fiber help you lose weight?
Fiber is a carbohydrate. It contains carbon, hydrogen, and oxygen but fiber is not broken down during the digestion process. Simple carbs (sugars) and complex carbs (starches) break down during digestion, which releases energy that the body needs to function. Fiber is different than regular carbohydrates and is better for you.
Insoluble fiber doesn’t dissolve but instead adds to the bulk of your stool as it goes through your system. This means you are less likely to be constipated. Fiber goes through your digestive system quickly, sending signals to your brain saying you are full. Insoluble fiber is found in wheat bran, whole wheat flour, nuts, and vegetables.
Soluble fiber, by contrast, does dissolve in water and so forms a type of gel that makes its way through the digestive system. As a result it helps regulate blood glucose levels. On route it helps cleanse the tract of bacteria. Soluble fiber is part of a wide variety of foods, including oats and barley, carrots and peas, apples and citrus fruit, and beans.
A high fiber diet helps decrease the odds of heart disease by lowering LDL cholesterol (the undesirable type). It slows the absorption of sugar contained in food consumed, which helps smooth out any spikes. That helps improve a number called the Glycemic Index, one key to a healthy diet according to some diet programs such as the South Beach Diet. Controlling blood glucose levels has another beneficial effect, according to many studies. Insulin levels are related to blood glucose levels. Excess glucose over long periods increases the odds of acquiring Type 2 diabetes. A high fiber diet can help decrease those odds.
Because fiber is not broken down, it adds bulk without calories. That contributes to a feeling of fullness without the accompanying potential for storing excess calories as fat. Thus, it is a significant factor in any weight loss program. There is no official RDA (Recommended Daily Allowance) for fiber as there is for many other nutritional components. But official sources put the desirable amount at roughly 25 grams per day. The average consumption is often much lower, around 15 grams per day.
One study done at the University of Massachusetts Medical School found that people that got around 22 grams or more of fiber a day were 63% less likely to have an unhealthy CRP (C-reactive protein) levels. CRP contributes to heart disease and diabetes.
In summary, while fiber is good for you, it may not be as important as some people say. There is evidence that a diet high in fiber leads to a healthy life. Talk to your doctor about the any changes in your diet.
Find out more about fiber and weight loss at www.HealthHints.org. Visit Shawn Onseo’s site to understand more about free health tips on weight loss, fitness, nutrition and more.
Originally posted 2010-03-10 02:21:38. Republished by Old Post Promoter
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