What exactly is fiber, and why is it so outrageously diet-friendly?
Let’s get our fiber facts straight!
SOLUBLE FIBER: This kind of fiber is soft and gelatin
ous; it dissolves in water and can absorb liquid to form a gel-like substance.
Why it's good for you: Soluble fiber attaches to particles of cholesterol and removes it from the body, thereby decreasing cholesterol levels! Plus, it stabilizes glucose and insulin levels, preventing blood sugar “spikes”.
Soluble fiber also slows the digestive process by attracting water during digestion. The result? You feel fuller for longer!
Where you can get more of it: beans, lentils, peas, broccoli, nuts, oats, fruit, breads and some cereals
INSOLUBLE FIBER: This is the rougher kind of fiber. It does not absorb or dissolve in water. It passes through the digestive tract in close to its original form. It’s the tough matter found in nuts, seeds, fruit and vegetable peels, and grains.
Why it's good for you: Insoluble fiber helps with digestion, primarily by moving things along in your digestive track. Because it slows down digestion it help keep the blood sugar at bay thereby lowering your risk of developing Type 2 diabetes.
Another perk is that insoluble fiber can help control weight by staving off hunger pangs!
Where you can get more of it: wheat bran, whole wheat flour, vegetables, fruits, nuts, seeds
Random fiber fact: The FDA has stated that insoluble fiber can be estimated at ZERO CALORIES, as is does not get digested!
Aim for 25 grams of fiber per day or 14 grams of fiber for every 1,000 calories in your diet.
Not sure what all this adds up to?
Here’s a fiber cheat sheet to help you figure out your fiber intake.
· ½ cup wheat bran cereal (11.3 grams of fiber)
· ½ cup cooked navy beans (9.5 grams) · 1/3 cup All bran cereal (7.2 grams)
· ½ cup cooked lima beans (6.6 grams)
· 1 medium baked sweet potato with peel (4.8 grams)
· 1 whole-wheat muffin (4.4 grams)
· ½ cup of cooked green peas (4.4 grams)
· 1 medium pear with skin (4 grams)
· ¼ cup oat bran cereal (3.6 grams)
· 1 ounce almonds (3.3 grams)
. 1 cup blueberries (3.6 grams)
· 1 medium apple with skin (3.3 grams)
· 1 medium banana (3 grams)
· 1 tbsp flax seed (2.2 grams)
. 1 cup broccoli (2.2 grams)
This article was prepared by M Berkowitz for One on One Health Center, the leaders in weight management
(Source for fiber chart: kidshealth.org)
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