Fiber: The
Potent Fat-Fighter!
Fiber
is the substance that gives fruits and vegetables their form. It
is either soluble (digestible) or insoluble (indigestible). Because
insoluble fiber is *not* digestible, it does not have a caloric
value.
That's
great news for us!
Good
sources of fiber include whole grains, fruits, vegetables and legumes.
Fiber is important in the maintenance of bowel regularity, may have
the ability to lower cholesterol levels, and could inhibit the development
of some cancers (although this is highly disputed). Most importantly,
fiber also may indirectly contribute to weight loss (more on this
below).
The
recommended daily intake of fiber is somewhere between 25-50 grams,
with the optimal being around 35 grams. Unfortunately, the average
North American only takes in around 10-12 grams a day... less than
half the optimum amount. That's because the typical diet contains
lots of refined flours (which have had the fiber removed from them).
It also contains processed foods, and many high fat low fiber mainstays
- burgers, fries, etc.
So
why is a diet high in fiber an important consideration for anyone
wishing to lose weight?
Good
question! ;-)
First,
foods containing high amounts of fiber take much longer for the
body to break down. Thus the digestible parts of these foods are
released as glucose (blood sugar) into the blood stream at a much
more controlled and sustained rate. Stabilizing blood sugar levels
is without a doubt one of the *most* important factors in setting
the foundation for a successful weight loss program.
Secondly,
because fiber adds bulk to your meal, it contributes to your sense
of fullness. It's been suggested that consuming a fiber supplement
15 or so minutes before a meal is a good weight loss strategy. The
fiber will fill you up without providing calories, making it less
likely that you overeat at the following meal. Less appetite equals
less calories, and ultimately, more weight loss.
(Read
the review of Fiber supplement Satietrol)
Best
news?
Whether
you mix a teaspoon of psyllium husks with your meal replacement
powder, take your favorite fiber supplement, or eat two pounds of
lentils and broccoli...
Fiber
is fiber, and you'll get all the benefits from consuming it (of
course whole foods provide vitamins, minerals and phytochemicals
that you won't receive from a
fiber supplement).
OK...
as mentioned, lentils and broccoli are good sources of dietary fiber.
I eat broccoli often, but I'm not a big fan of lentils. I guess
what I'm getting at is...
How
does one increase one's intake of this wonderful substance, while
still eating food that actually tastes good?
Another
good question!
Here
are some painless ways to increase your daily fiber intake...
o
Start your day with some oatmeal or Red River Cereal. And I'm not
talking about the 2-minute stuff you zap in the microwave. This
is a wonderful mixture of whole, unprocessed grains. One serving
provides around 6 grams of fiber... And it's tasty! (Yes, a sprinkling
of brown sugar is allowed! :-).
o
Snack on lean protein, apples and vegetables during the day.
o
Add low-fat toppings to less-than favorite foods to improve palatability.
A dab of low-fat sour cream or cheese whiz improves broccoli substantially.
o
If you haven't already, replace white breads with a high fiber brand
of your choice (I use the European style breads -- they seem to
contain the most of this vital substance).
o
Get creative with your cooking. For example, some high fiber foods
(like red kidney beans) are virtually tasteless and can be added
to a great many dishes without altering the flavor. The aforementioned
kidney beans are great in chili,
soups, salads, casseroles, salsa... heck almost anything! A half
cup serving provides 8.6 grams of protein, 1.4 grams of fat, and
6.5 grams of fiber!
o
Add a serving or two of your favorite fiber supplement or try Satietrol
(reviewed
here!)
Bottom
line?
Appropriate
fiber intake is not only beneficial to your weight loss efforts,
it's beneficial to your health as well. A study in the Journal of
the American Heart Association (Oct '99) showed that fiber does
more than reduce obesity. It also reduces high blood pressure, other
heart disease risk factors, and the risk of some cancers. Other
studies have shown it to lower cholesterol, and increase baseline
levels of the good cholesterol, HDL.
So...
What
are you waiting for?
Start
incorporating some fiber into your diet today!
**Note**
This article was adapted from the one sent out in our Fat-Bustin'
eZine on Sept 17, 2001. If you'd like to receive articles like this
in your mailbox, just use
this link!
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