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Do you know what we lack most in our diets? The
answer isn't vitamins or minerals. It's fiber. Here are four ways to
tell if you may be lacking in fiber:
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Do you have fewer than three bowel movement a
week?
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Are you experiencing weight gain?
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Do you usually feel nauseated, tired or week?
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Is your diet mostly high in protein and low in
carbohydrates
If you say yes to all of the above, then you're
probably not getting enough fiber. But if you are not bothered by
this fact, once you understand what fiber is, why it is important
and how it can protect you from heart disease.
What is Fiber?
Fiber is the part of the plant that isn't
digested and absorbed. When consumed, it stays in the gut and is
eventually eliminated through the bowels. We get dietary fiber from
plant foods such cereals like oats, legumes (for example, lentils,
beans and peas), fruits and vegetables.
There are two types of fiber: insoluble fiber,
which helps stools move through the gut more effectively, and
soluble fiber also known as beta-glucan, which plays a major role in
lowering blood cholesterol levels and maintaining healthy blood
sugar levels.
Five Good Reasons
Fiber is usually associated with the prevention
of constipation, but in reality, it does so much than that. Hence,
we have five good reason why you should take more fiber:
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Down the cholesterol, lower the heart disease
risks. Heart disease is the leading cause of death in the United
States as of year 2007. A proven way of lowering cholesterol and
reducing risk of heart disease is by consuming fiber, particularly
soluble fiber that can be found in oats.
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Keep body in shape and check your weight. Being
overweight or obese puts you at risk of high blood pressure, high
blood glucose and high blood cholesterol, which lead to heart
disease, diabetes and hypertension respectively. As such it is
crucial to keep your weight down. Because fiber-rich food are
complex carbohydrates, they take longer to digest and keep you
feeling full for a longer period time.
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A healthy digestive system. Dietary fiber,
particularly insoluble fiber, increase the weight of your stool and
decrease the time it takes for the stool to pass through your
intestines. This helps keep you regular and promotes a healthy
digestive system.
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Maintain healthy blood sugar levels. Diabetes is
a condition of too much of glucose in the blood and it can increase
your risk of heart disease by two to four times! The good news is
that soluble fiber helps to slow down digestion and absorption so
that it takes more time for the glucose in your blood to enter the
bloodstream.
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Additional side benefits of vitamin and minerals.
An added bonus to a fiber-rich diet is that you'll also getting
plenty of vitamins and minerals. For instances, aside from fiber,
whole grain foods such as oats also provide a number of essential
vitamins and minerals including iron, magnesium and zinc.
How to Take More Fiber
The best way to incorporate fiber into your daily
diet is by eating foods that are naturally rich in fiber. The
recommended amount of dietary fiber is some 25g-30g daily, and you
can get this by:
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Incorporating heart-healthy oats into your daily
diet.
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Choosing wholegrain cereals, breads and pastas
over refined ones.
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Choosing brown rice instead of white rice.
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Eating more lightly-cooked vegetables such as
broccoli, carrots and cauliflower.
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Taking fruits with their skins for extra fiber
and nutrients.
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Eating legumes, such as dried beans, peas and
lentils several times a wee.
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Disclaimer:
www.diabetesdiabeticdiet.com
does not endorse the use, or effectiveness of any diets. This site is
designed to provide information, not medical advice.
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