Focusing on Fiber

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Today's Question

Focusing on Fiber?

 

What is the difference between soluble and insoluble fiber in terms of their

effect on lowering cholesterol levels, especially triglycerides?

 

-- Pat Astor

 

Today's Answer

(Published 09/22/2003)

Soluble fiber helps lower cholesterol levels by binding cholesterol in the

intestinal tract and increasing its elimination from the body. Good sources

include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits and

strawberries. Insoluble fiber has a place in your diet, too, since it helps

prevent bowel problems such as constipation and promotes the health of the

digestive system. It is simply the undigestible part of food that doesn’t

dissolve in water. Sources include whole-wheat breads, wheat cereals, wheat

bran, cabbage, beets, carrots, Brussels sprouts, turnips and cauliflower.

 

Triglycerides are not cholesterol. They’re the compounds in which fat moves

through the bloodstream and are measured when cholesterol is checked.

Triglycerides lower than 200 milligrams per deciliter of blood are considered

normal. Treatment usually is recommended when they exceed 400 mg/dl. The role of

triglyceride levels in heart disease risk isn’t known although people who have

high LDL (“bad” cholesterol) and low HDL (“good” cholesterol) often have high

triglycerides, which can be a sign of carbohydrate sensitivity (and insulin

resistance).

 

If you’ve tried but failed to lower your cholesterol with a high-carbohydrate,

low-fat diet, the problem may have been the carbohydrates you were eating.

Refined carbohydrates (those that are high on the glycemic index, a system of

ranking foods by their effect on blood sugar) can cause rapid increases in blood

sugar, prompting the pancreas to release insulin, which in turn signals the

liver to pump more triglycerides into the bloodstream. Fiber slows the

absorption of food so blood sugar doesn’t rise as rapidly, mitigating excessive

insulin release.

 

Instead, try eating items that are low on the glycemic index. (You can find a

list with the rankings of common foods at www.glycemicindex.com.) Try to stick

to foods that rank below 55. (You’ll see a lot of appealing foods to choose

from.) After a few months, have your cholesterol and triglycerides retested to

see if it has had any effect.

 

Other steps which can help include eliminating alcohol, losing weight and

getting regular exercise. If lifestyle and dietary changes don’t help, you may

need medication to reduce your cholesterol and triglyceride levels.

 

Andrew Weil, M.D.

www.drweil.com

_________________

JoAnn Guest

mrsjoguest

DietaryTipsForHBP

http://www.geocities.com/mrsjoguest

 

 

 

 

 

 

 

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