You are probably confused about whether eating fiber will help you lose weight. Isn’t fiber a carbohydrate and aren’t those bad for you? The following should help you understand the relationship.
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, on the other hand, does dissolve in water. When soluble fiber dissolves, it turns into a gel that passes through your digestive system. Soluble fiber keeps you blood glucose at the right levels. Soluble fiber also helps clean your digestive system by getting rid of bacteria. A wide variety of foods contain soluble fiber, including barley, oats, apples, citrus fruits, and beans.
Eating a diet high in fiber will keep you healthy by lowering LDL cholesterol. Fiber helps slow the rate at which sugars are absorbed and that keeps your Glycemic Index regulated. When you keep your blood glucose under control, the insulin levels in your body are also going to be regulated. If your glucose levels get out of control, you are at a higher risk for Type 2 diabetes so you need to eat plenty of fiber.
One of the greatest benefits of fiber is that it adds bulk to your diet without excess calories. This bulk will help you feel full but doesn’t cause extra calories to be stored as fat. Most people only consume about 15 grams of fiber per day, which is not nearly enough to be helpful. Unfortunately, there is no official Recommended Daily Allowance (RDA) for fiber. Most nutritionists, however, recommend at least 25 grams of fiber per day.
One study of over 500 subjects conducted at the University of Massachusetts Medical School over one year showed that those who consumed 22 grams or more were 63% less likely to have high CRP levels. High CRP (C-reactive protein) is linked with higher risk of heart disease and diabetes.
Eating the appropriate amount of daily fiber is certainly beneficial to your weight loss program. But like many diet and nutrition factors, the value of fiber is sometimes exaggerated. If you decide to make a significant change in your diet by consuming more fiber, you should talk to your doctor first.
Learn more about fiber and weight loss at www.HealthHints.org. Visit Shawn Onseo’s site to find information on free health tips on weight loss, diabetes, fitness, nutrition and more.
