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*Fiber Foods* for Weight Control

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Fiber Foods for Weight Control JoAnn Guest

May 25, 2002 19:24 PDT

Fiber: Soluble or Insoluble?

 

Cellulose, roughage, bulk, fiber. No matter what you call it, this

wonder substance accomplishes marvels in scrubbing away fatty

deposits

in your cells. It also helps give you a feeling of fullness and

satisfaction so you have greater control over your appetite. Fiber

may

well be the most effective appetite suppressant—and its natural, too!

 

Although fiber is often called roughage, it's not rough on your

system.

Instead, it has a sweeping effect on your adipose cells. When fiber

enters your digestive system, it's absorbed by the available

liquids,

which is why it's important to drink at least six to eight glasses

of

water every day. Then it sweeps through your body with a unique

brushing

action that helps breakdown and wash out the accumulated plaque

deposits

that stuff your cells.

Fiber is not digested by your body. After it does its job of

cleansing

your cells, it's eliminated.

 

When you have enough fiber in your diet, the production of bile

salts—substances needed to digest and emulsify fats—is stimulated.

Fiber

triggers a reaction in which your body draws on its fatty stores to

synthesize more bile. This process helps control the buildup of fat

in

your cells and also helps boost its elimination.

A unique feature of dietary fiber is its ability to decrease the

reabsorption of these bile salts and wash them out through your

intestines. If bile salts are reabsorbed, you run the risk of

accumulating fat in your cells.

 

What is Fiber?

Basically, fiber is any part of a plant food that your body cannot

digest. There are two types of dietary fiber—water soluble and water

soluble.

Researchers believe it is the soluble fiber, beta-glucan that helps

reduce fat and cholesterol levels in combination with a fat-modified

diet. Soluble fiber may help flush bile acids—also called fat

" metabolites " —out of the body. Other research suggests that a

regular

diet of foods containing soluble fiber controls the body's own

production of LDL cholesterol—the " bad " cholesterol that clogs

arteries

and can lead to increased risk of heart attacks.

 

Soluble Fiber Sources: Oat bran, dried beans, carrots, oranges,

bananas

and various other fruits.

 

 

Insoluble fiber does not affect cholesterol metabolism or fatty

stores

to a great extent. It does absorb water, help soften stool and

reduces

the time it take for digested food to move through the bowels.

Insoluble

fiber has been linked to lower rates of certain types of cancer,

including colon cancers.

 

Insoluble Fiber Sources: Wheat-bran, corn-bran and rice-bran

products,

lettuce and cauliflower.

 

Increase Your Fiber

Start simply, bearing in mind that the best sources of fat-washing

dietary fiber are whole grains, fresh fruits and vegetables. Most

fruits

and vegetables have more fiber unpeeled.

An easy way to boost fiber is to substitute whole-grain flour in any

recipe calling for refined flour. Also eat more legumes—beans and

peas—because they're a concentrated source of fiber.

 

Weight Control

 

An abundant supply of fiber foods helps you control your weight and

keep

your cells clean of excess fat. When you consume enough fiber, you

have

these benefits:

 

1. A diet high in fiber will reduce the caloric density of your

overall

diet.

2. It will help lower the number of total calories you eat.

3. It will slightly decrease the speed by which dietary energy is

absorbed.

4. It will add extra volume to the contents of your gastrointestinal

tract, making you fell more satisfied and full.

 

Fiber makes you feel satisfied with less food, because high fiber

foods

require more chewing. Your desire to eat is more easily controlled.

Thorough chewing also soothes hunger pangs.

 

When you take in fibrous foods, tension receptors in your intestinal

walls are activated. These receptors transmit satiety signals to

your

brain. This means that even a small meal will give you the same

satisfaction as a much heavier and fat-laden meal.

 

 

Prime Sources

 

A wide variety of foods provide abundant amounts of daily fiber.

Let's

look at the six prime sources.

 

1. Whole grains.

 

Whole grain means the entire grain. This includes the bran—the outer

layer, the enclosed endosperm (the starchy middle layer) and the

germ

(the fatty inner portion of the grain kernel). Two particular

whole-grain by-products—wheat germ and fresh, unprocessed bran are

ideal

sources of cell-flushing fiber.

 

2. Vegetables.

Vegetables should be eaten raw whenever possible. If you cook them,

cook

only enough to make them palatable. Vegetables that are chewy or

crunchy

when raw or slightly cooked are high in dietary fiber.

 

3. Tuberous root vegetables.

This group includes carrots, parsnips, white and sweet potatoes,

turnips

and kohlrabi. The skins of these vegetables are especially high in

fiber

content, but even if you peel the skins as a matter of personal

preference, you'll still have a high-fiber food.

 

4. Fruits and vegetables with tough skins.

Those with edible seeds are especially beneficial. This group

includes

all varieties of berries. Blueberries and blackberries are great.

Other

high-fiber foods in this category are tomatoes, squash and eggplant.

 

5. Pod vegetables and legumes.

You'll get a good supply of bulk from such foods as green beans,

green

peas, dried beans and peas, lentils and lima beans. Be careful not

to

overcook these vegetables. Two or three minutes should be ample

cooking

time for green beans, for example. For the other vegetables, test

them

from time to time while on the stove. As soon as they are tender

enough

to be palatable, they're ready.

 

6. Seeds and nuts.

This category includes both shelled and unshelled varieties. Avoid

any

products that are salted. Be sure to chew seeds and nuts thoroughly.

 

Other ways to increase your intake of fiber:

 

Instead of:--- Try:

 

White bread--- Whole-grain Organic breads

White rice-- Organic Brown rice

Mashed potatoes-- Organic Baked potatoes

Traditional applesauce-- Baked apple

Orange juice-- Whole orange including pulp

Processed cereals-- Whole grain Organic cereals

(check label for fiber content)

Potato chips-- Organic popcorn

Bread crumbs-- Organic Wheat or Oat bran

 

 

 

 

JoAnn Guest

jogu-

Friendsforhea-

http://canceranswer.homestead.com/AIM.html

theaimcompanies

" Health is not a Medical Issue "

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