Guest guest Posted May 1, 2003 Report Share Posted May 1, 2003 Fiber Foods for Weight Control JoAnn Guest May 01, 2003 14:36 PDT Fiber Foods for Weight Control JoAnn Guest Apr 24, 2003 18:58 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. The very same fiber also helps give you a feeling of fullness and satisfaction so that you can have a greater measure of control over your appetite. Fiber may well be the most effective appetite suppressant—-- and it's 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. This is why it’s essential to drink at least six to eight glasses of water every day. It then sweeps through your body with a unique brushing action that helps breakdown and wash out the accumulated plaque (fat) 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, we run the risk of fat *buildup* in our 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—- fat 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: Organic Oat bran, *dried* cooked beans/lentils, carrots, watermelon, and berries. 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: Organic Wheat-bran and rice-bran products, lettuce, kale, spinach,asparagus, broccoli and cauliflower. Increase Your Fiber Start simply, bearing in mind that the best sources of fat-washing dietary fiber are whole organic grains,and fresh fruits and vegetables. Most fruits and vegetables have more fiber unpeeled. However be sure to get them organically grown to avoid any harmful excessive residues in the peel. Greenpeace has compiled some useful information regarding foods highest in residues. http://www.truefoodnow.org An easy way to boost fiber is to substitute whole-grain flour in any recipe calling for refined flour. Spelt, Qunioa and Amaranth make good substitutes. In addition, it is good to eat more unprocessed legumes—beans and peas (split peas)-- they are a good concentrated source of fiber. If at all possible and for more health benefits, cook your own beans and use only the dried unprocessed varieties. 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 experience 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 rice 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, 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 eggplant, asparagus, raw celery and cauliflower. 5. Pod vegetables and legumes. You’ll get a good supply of bulk from such foods as green beans, green peas, dried beans and chickpeas, lentils and lima beans. Avoid overcooking 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 products with soybean and cottonseed oil and/or refined salt. Be sure to chew seeds and nuts thoroughly. Other ways to increase your intake of fiber: Instead of: Try: White bread - Sprouted grain Ezekiel breads - http://www.food-for-life.com White rice - Organic Brown rice Refined Sugar - Barley Malt Syrup, Stevia Traditional Dairy -non-gmo Soy, Almond or Rice milk http://www.edenfoods.com Mashed potatoes - Organic Baked potatoes Traditional applesauce - Baked granny-smith apple Orange juice - Whole orange including pulp Processed cereals - Wholegrain Organic Kashi (check label for fiber content) Bread crumbs - Oat/Rice bran Pasta - Organic wholegrain or Rice pasta Processed refined oils -Extra-virgin Olive oil/Sesame Oil Processed Dip - Hummus Ice Cream - Organic Yogurts Beef - Laura's Lean Beef,Free-range Lamb http://www.laurasleanbeef.com Chicken -Hormone/Antibioticfree, Free-range Chicken Eggs - Organic Hormone-free eggs http://www.horizonorganic.com Buns- Organic Pita (Bible Bread) Alcohol -Unsweetened Red Wines/grape juice Snacks - Organic Black Bean Salsa & Chips Organic Guacamole Lunchmeats -Sardines/PolarTuna(no-msg) Butter/Margarines - Organic Soy Garden spread, Organic Butter- www.horizonorganic.com Refined Salt - Iodized Celtic Sea Salt Ketchup - Westbrae organic mustard Coffee/capuccino - Roma coffee substitute Tea - Alvita Herbal teas, Green tea Eliminate sugar-free products as well as refined sugar. Sugar-free products are recommended by the AMA as a feasible alternative, however recent studies prove that aspartame can be problematic in those with moderate/severe diabetic tendencies and encourages chronic " obesity " . JoAnn Guest mr- Fri- http://www.geocities.com/mrsjoguest/Beans.html http://www.geocities.com/mrsjoguest/CholesterolFacts.html http://www.geocities.com/mrsjoguest/AIM.html theaimcompanies " Health is not a Medical Issue " The complete " Whole Body " Health line consists of the " AIM GARDEN TRIO " Ask About Health Professional Support Series: AIM Barleygreen " Wisdom of the Past, Food of the Future " http://www.geocities.com/mrsjoguest/AIM.html The New Search - Faster. Easier. Bingo. Quote Link to comment Share on other sites More sharing options...
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