fiber

High Fiber Diets Support Weight Loss

Wednesday, December 10, 2008 by: Elizabeth Walling
Tags: weight loss, health news, Natural News

eTrust Pro Certified

Most Viewed Articles
Popular on Facebook
The five biggest lies about Ebola being pushed by government and mass media
White House admits staging fake vaccination operation to gather DNA from the public
Why does the CDC own a patent on Ebola 'invention?'
Ultraviolet light robot kills Ebola in two minutes; why doesn't every hospital have one of these?
EXCLUSIVE: Natural News tests flu vaccine for heavy metals, finds 25,000 times higher mercury level than EPA limit for water
Irrefutable proof we are all being sprayed with poison: 571 tons of toxic lead 'chemtrailed' into America's skies every year
Truvia sweetener a powerful pesticide; scientists shocked as fruit flies die in less than a week from eating GMO-derived erythritol
Russia taking McDonald's to court, threatens countrywide shutdown
Oregon man serving prison sentence for collecting rainwater on his own property
The best way to help your body protect itself against Ebola (or any virus or bacteria)
Senator who attacked Doctor Oz over dietary supplements received over $146,000 in campaign contributions from Big Pharma mega-retailer and Monsanto
Global warming data FAKED by government to fit climate change fictions
Healthy 12-year-old girl dies shortly after receiving HPV vaccine
Ebola outbreak may already be uncontrollable; Monsanto invests in Ebola treatment drug company as pandemic spreads
HOAX confirmed: Michelle Obama 'GMOs for children' campaign a parody of modern agricultural politics
Ben & Jerry's switches to non-GMO, Fair Trade ice cream ingredients
W.H.O. contradicts CDC, admits Ebola can spread via coughing, sneezing and by touching contaminated surfaces
Elliot Rodger, like nearly all young killers, was taking psychiatric drugs (Xanax)
Delicious
(NaturalNews) Although the National Cancer Institute recommends a daily intake of 20-35 grams of fiber, most Americans consumer less than half that amount. By choosing fiber-rich foods you can improve your overall health and increase your weight loss results. Research at Tufts University in Boston shows people who eat more fiber consume less total calories and lose more weight than those who eat a diet deficient in fiber.

There are two types of fiber: soluble and insoluble. Soluble fiber slows the absorption of nutrients into your system and insoluble fiber keeps your digestive system running efficiently. It's important to note that drinking plenty of water will help both types of fiber do their job better.

Fiber can support weight loss by making meals more satisfying and filling. High-fiber foods add more bulk to your meals without adding extra calories. Meals high in fiber will also provide a feeling of fullness for much longer periods than meals with a low fiber content because fiber slows the digestive process and delays hunger. By eating meals high in fiber, you can have the feeling of fullness with less calorie consumption.

Fiber also slows the absorption of glucose, which will help regulate blood sugar levels. Without fiber, carbohydrates enter the system quickly, causing a sudden spike in blood sugar. Insulin levels rise to accommodate the high blood sugar levels. High insulin levels signal to the body that it should start converting food into body fat. Then blood sugar levels drop dramatically, which can cause sugar and carbohydrate cravings, lethargy and foggy thinking. Eating fiber with each meal and snack can help prevent this cycle of food cravings and weight gain.

Foods which are high in fiber tend to be healthier choices in general. For instance, a glass of fruit juice can contain twice as much sugar and none of the fiber provided by a piece of real fruit. Choosing whole grains and fresh produce over less healthy foods will improve your overall health in addition to helping you lose weight.

Plus, if you eat a food that is high in fiber, less of the calories from the food are absorbed into your system, because fiber is not absorbed by the body. So, less calories will be absorbed from one cup of whole grain pasta than from the same amount of refined white pasta because the fiber content of the whole grain pasta is so much higher.

Dr. Melinda Sothern of the LSU Health Sciences Center states that in her research she found fiber to be an important component of weight loss. It can be just as important as making smart food choices and exercising regularly. The best way to add fiber to your diet is by eating more whole foods like whole grains and fresh fruits and vegetables. You can also add in a fiber supplement if you are having trouble eating enough fiber every day.

About the author

Elizabeth Walling is a freelance writer specializing in health and family nutrition. She is a strong believer in natural living as a way to improve health and prevent modern disease. She enjoys thinking outside of the box and challenging common myths about health and wellness. You can visit her blog to learn more:
www.livingthenourishedlife.com/2009/10/welco...


Join over four million monthly readers. Your privacy is protected. Unsubscribe at any time.
comments powered by Disqus
Take Action: Support NaturalNews.com by linking back to this article from your website

Permalink to this article:

Embed article link: (copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite NaturalNews.com with clickable link.

Follow Natural News on Facebook, Twitter, Google Plus, and Pinterest

Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...

GET SHOW DETAILS
+ a FREE GIFT

Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of NaturalNews.com, the internet's No. 1 natural health news site. (Source: Alexa.com)

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.