Achieve Your Weight Loss Goals By Eating Fiber

You are probably confused about whether eating fiber will help you lose weight. Isn't fiber a carbohydrate and aren't those bad for you? The following may help you know the relationship.

Fiber is a carbohydrate. It contains carbon, hydrogen, and oxygen but fiber is not broken down during the digestion process. Simple carbs (sugars) and complex carbs (starches) break down during digestion, which releases energy that the body needs to function. Fiber is different than regular carbohydrates and is better for you.

Insoluble fiber, by definition, does not dissolve in water. As such, it moves through the digestive system where it helps increase the bulk of stools. That helps prevent constipation. It also moves through the intestines relatively fast, which generates signals to the brain that you're full. In that way, it discourages overeating and the accompanying excess consumption of calories. Insoluble fiber is contained in whole-wheat flour and wheat bran, many types of nut and several vegetables that contribute 'roughage' to the diet.

Soluble fiber, on the other hand, does dissolve in water. When soluble fiber dissolves, it turns into a gel that passes through your digestive system. Soluble fiber keeps you blood glucose at the right levels. Soluble fiber also helps clean your digestive system by getting rid of bacteria. A wide variety of foods contain soluble fiber, including barley, oats, apples, citrus fruits, and beans.

Eating a diet high in fiber will keep you healthy by lowering LDL cholesterol. Fiber helps slow the rate at which sugars are absorbed and that keeps your Glycemic Index regulated. When you keep your blood glucose under control, the insulin levels in your body are also going to be regulated. If your glucose levels get out of control, you are at a higher risk for Type 2 diabetes so you need to eat plenty of fiber.

Because fiber is not broken down, it adds bulk without calories. That contributes to a feeling of fullness without the accompanying potential for storing excess calories as fat. Thus, it is a significant factor in any weight loss program. There is no official RDA (Recommended Daily Allowance) for fiber as there is for many other nutritional components. But official sources put the desirable amount at roughly 25 grams per day. The average consumption is often much lower, around 15 grams per day.

One study of over 500 subjects conducted at the University of Massachusetts Medical School over one year showed that those who consumed 22 grams or more were 63% less likely to have high CRP levels. High CRP (C-reactive protein) is linked with higher risk of heart disease and diabetes.

Like any aspect of diet and nutrition, the value of fiber can be (and sometimes is) overstated. But numerous studies agree that a high fiber diet has definite benefits. As with any proposed change in diet, consulting your physician first is wise.

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This entry was posted on Wednesday, March 10th, 2010 at 6:21 am and is filed under Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.