Weight Loss Tips
Fiber
Put simply, Fiber is a carbohydrate that cannot be digested. Most
Americans get less than half of the daily recommended amount of at least
25 grams a day. Not only does fiber make you feel full longer and keep
your bowells regular but it is also thought that it can help reduce the
risk of heart disease and diabetes. It
is divided into 2 catagories (Soluble and Insoluble)
Soluble
Fiber binds with fatty acids which appears to help improve cholesterol levels and increases the amount of time it takes to digest
foods which helps regulate blood sugar levels for people with diabetes.
Good Sources of Soluble Fiber
Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax
seed
Fruits (oranges and apples)
Vegetables (carrots)
Psyllium
husk
Insoluble Fiber helps move things through
your intestines which prevents constipation and helps prevent toxin
build ups. It also helps regulate pH in the intestines which some think
can help prevent microbes from producing cancerous substances.
Food Sources of Insoluble Fiber
Vegetables (green beans and dark green
leafy vegetables)
Fruit skins and root vegetable skins
Whole-wheat
products
Wheat oat
Corn bran
Seeds & Nuts
Foods
such as oat, oat brans, psyllium husk and flax seed are rich in both
insoluble and soluble fiber so you should definitely include some of
these everyday for a healthy choice. You should also try whenever
possible to...
* Eat whole
fruits instead of drinking fruit juices.
* Replace white rice with
brown rice.
* Replace white bread and pasta with whole grain
products.
* Choose whole grain cereals for breakfast.
* Snack on
raw vegetables instead of chips and chocolate.
* Substitute legumes
for meat a few times per week.
| 
