Guest guest Posted May 26, 2002 Report Share Posted May 26, 2002 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 " Quote Link to comment Share on other sites More sharing options...
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