Monday, April 16, 2018

How Does Eating Fiber Help You Lose Weight?

 

Power Eating-4th Edition

1) Whole grains, first of all, are best known for their fiber content, as discussed earlier. Fiber increases fullness, reduces transit time through the gut, and helps in blood sugar management. But there’s more to whole grains than fiber, according to recent scientific research.

from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson 
(view in Google Books)


ACSM's Complete Guide to Fitness & Health, 2E

2) Dietary fiber has many health and metabolic benefits (39). Fiber adds bulk and helps move food waste out of the body more quickly. Fiber also helps you feel full and can support your weight loss efforts.

from ACSM's Complete Guide to Fitness & Health, 2E
by American College of Sports Medicine, Bushman, Barbara 
(view in Google Books)


Your Vegetarian Pregnancy A Month-by-Month Guide to Health and Nutrition

3) As a vegetarian, your high dietary intake of fiber brings great health advantages. Fiber contains a minimal amount of calories, yet it fosters good function of the intestinal tract and helps to better eliminate toxins from your body. There are several types of fiber, including cellulose, pectin (present in the rind of...

from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition 
by Holly Roberts 
(view in Google Books)


Eat Right for Life How Healthy Foods Can Keep You Living Longer, Stronger and Disease-Free

4) nal track, colon and bowels. Fiber also binds harmful acids in the small intestines, which makes them less likely to enter the blood stream. To get more fiber in our diet, we must eat more fruit, vegetables, grains, and sprouts.

from Eat Right for Life: How Healthy Foods Can Keep You Living Longer, Stronger and Disease-Free
by Dr. Raymond A. Schep
(view in Google Books)


The Men's Health Big Book of Food & Nutrition Your completely delicious guide to eating well, looking great, and staying lean for life!

5) used to artificially it comes with more fiber than the white-flour bread, which has essentially been stripped of all its good stuff. Fiber slows your digestion and helps you stay full for

from The Men's Health Big Book of Food & Nutrition: Your completely delicious guide to eating well, looking great, and staying lean for life! 
by The Editors of Men's Health 
(view in Google Books)


Fats That Heal, Fats That Kill The Complete Guide to Fats, Oils, Cholesterol and Human Health

6) Fiber also lowers blood cholesterol, because it prevents cholesterol and bile acids from being reabsorbed into our body from our intestine. Cholesterol and bile acids attach to fiber, and are carried out of our body into the toilet with solid wastes.

from Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health
by Udo Erasmus 
(view in Google Books)


Crazy Sexy Juice 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health

7) ...reduced cholesterol, and a reduced risk of heart disease. Fiber also helps control the way our bodies use sugar, which keeps appetite and blood sugar in check (and helps prevent blood sugar–related illnesses like metabolic syndrome and type II diabetes). Perhaps most important, we can’t keep our elimination moving...

from Crazy Sexy Juice: 100+ Simple Juice, Smoothie & Nut Milk Recipes to Supercharge Your Health 
by Kris Carr 
(view in Google Books)


The Supplement Handbook A Trusted Expert's Guide to What Works & What's Worthless for More Than 100 Conditions

8) ...target (I don’t recommend getting more than 5 to 15 milligrams per day in this form). Fiber slows gastric emptying and delays the absorption of nutrients, so it helps promote insulin sensitivity and control or reduce glucose spikes. It could also help with weight loss, so it’s a cornerstone of diabetes prevention and...

from The Supplement Handbook: A Trusted Expert's Guide to What Works & What's Worthless for More Than 100 Conditions
by Mark Moyad, Janet Lee 
(view in Google Books)


Botany For Dummies

9) ...all that undigested fiber passes into your large intestine and helps give mass to your, er, waste, which helps keep your large intestine healthy and functioning normally. Fiber can help lower blood cholesterol, control blood sugar, and help people lose weight. So, be sure to include plenty of plants in your daily diet!

from Botany For Dummies 
by Rene Fester Kratz 
(view in Google Books)


Blackwell's Five-Minute Veterinary Consult Clinical Companion Canine and Feline Behavior

10) Fiber—dietary fiber provides little dietary energy so helps reduce total calories in the diet. Fiber also stimulates intestinal metabolism and energy use and contributes to satiety.

from Blackwell's Five-Minute Veterinary Consult Clinical Companion: Canine and Feline Behavior 
by Larry P. Tilley, Francis W. K. Smith, Jr.
(view in Google Books)


Digestive Health with REAL Food A Practical Guide to an Anti-Inflammatory, Nutrient Dense Diet for IBS & Other Digestive Issues

11) Breaks down starches into smaller pieces (maltose) Cellulase Breaks down fiber

from Digestive Health with REAL Food: A Practical Guide to an Anti-Inflammatory, Nutrient Dense Diet for IBS & Other Digestive Issues
by Aglaee Jacob 
(view in Google Books)


Awesome People Who Read This Post Also Read One of the Following:

1) Ultimate List of Foods to Boost Immunity Quickly

2) 8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin

3) The Glycaemic Index may Give a Better Idea of How Fattening a Food is than Calories Alone

4) Broccoli Benefits: Super Food Broccoli (Brassica oleracea Italica)

5) Avocado Benefits: Top 10 Health Benefits of Eating Avocado



High Fiber Foods Chart Printable PDF


High-Fiber-Foods-Chart-Printable-PDF-lentils-picture


(You can download this post or file at this link, click now… High Fiber Foods Chart Printable PDF)


Vegetables
Serving size
Total fiber (grams)*



Artichoke, boiled
1 medium
10.3
Green peas, boiled
1 cup
8.8
Broccoli, boiled
1 cup
5.1
Turnip greens, boiled
1 cup
5.0
Brussels sprouts, boiled
1 cup
4.1
Sweet corn, boiled
1 cup
3.6
Potato, with skin, baked
1 small
2.9
Tomato paste, canned
1/4 cup
2.7
Carrot, raw
1 medium
1.7


Fruits
Serving size
Total fiber (grams)*



Raspberries
1 cup
8.0
Pear, with skin
1 medium
5.5
Apple, with skin
1 medium
4.4
Banana
1 medium
3.1
Orange
1 medium
3.1
Strawberries (halves)
1 cup
3.0
Figs, dried
2 medium
1.6
Raisins
1 ounce (60 raisins)
1.0


Legumes, nuts and seeds
Serving size
Total fiber (grams)*



Split peas, boiled
1 cup
16.3
Lentils, boiled
1 cup
15.6
Black beans, boiled
1 cup
15.0
Lima beans, boiled
1 cup
13.2
Baked beans, vegetarian, canned, cooked
1 cup
10.4
Almonds
1 ounce (23 nuts)
3.5
Pistachio nuts
1 ounce (49 nuts)
2.9
Pecans
1 ounce (19 halves)
2.7


Grains, cereal and pasta
Serving size
Total fiber (grams)*



Spaghetti, whole-wheat, cooked
1 cup
6.3
Barley, pearled, cooked
1 cup
6.0
Bran flakes
3/4 cup
5.5
Oat bran muffin
1 medium
5.2
Oatmeal, instant, cooked
1 cup
4.0
Popcorn, air-popped
3 cups
3.6
Brown rice, cooked
1 cup
3.5
Bread, rye
1 slice
1.9
Bread, whole-wheat
1 slice
1.9

*Fiber content can vary among brands.
Source: USDA National Nutrient Database for Standard Reference

No comments:

Post a Comment

Featured Article

8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin

If you want to lose weight , feel great, have a perfect or flawless skin and improve your health in many ways, then these are the eight hea...

Disclosure | Disclaimer |Comments Policy |Terms of Use | Privacy Policy| Blog Sitemap

 

 

The information contained herein is provided as a public service with the understanding that this site makes no warranties, either expressed or implied, concerning the accuracy, completeness, reliability, or suitability of the information. Nor does warrant that the use of this information is free of any claims of copyright infringement. This site do not endorse any commercial providers or their products.

 

Culinary Physics Blog: Exceptional food that worth a special journey. Distinctive dishes are precisely prepared, using fresh ingredients. And all other foods that can kill you. Culinary Physics is a Molecular Gastronomy blog specializing in molecular gastronomy recipes-food style, molecular book review, molecular gastronomy kit review and molecular gastronomy restaurants guide.

 

Culinary Physics Blog is your comprehensive source of Australian cuisine recipes, Austrian cuisine recipes, Brazilian cuisine recipes, Caribbean cuisine recipes, Chinese cuisine recipes, Cuban cuisine recipes, East African cuisine recipes, English cuisine recipes, French cuisine recipes, German cuisine recipes, Greek cuisine recipes, Hungarian cuisine recipes, Indian cuisine recipes, Indonesian cuisine recipes, Israeli cuisine recipes, Italian cuisine recipes, Japanese cuisine recipes, Korean cuisine recipes, Lebanese cuisine recipes, Mexican cuisine recipes, North African cuisine recipes, Norwegian cuisine recipes, Philippine cuisine recipes, Polish cuisine recipes, Russian cuisine recipes, South American cuisine recipes, Spanish cuisine recipes, Thai cuisine recipes, Turkish cuisine recipes, Vietnamese cuisine recipes and West African cuisine recipes.

 

2011- 2016 All Rights Reserved. Culinary Physics Blog

http://culinaryphysics.blogspot.com