Why Do We Need Dietary Fiber In Our Diets
Fiber is a component in carbohydrates that cannot be digested. It is found in the tough cell walls of plants fruits, vegetables, legumes and grains in which the body cannot break down. Additionally, fiber is a prebiotic which play a fundamental role in gut health. Another important quality fiber has is battling inflammation and lowering overall risks of diseases. Eating foods rich in fiber may help keep blood sugars steady. Averagly, both men and women should consume 25 to 35 grams of fiber every day. By not having enough fiber in the diet, you are prone to be left hungry which may lead to overreating.
How it works
Among its many powers, fiber a type of calorie-free, non-digestible carbohydrate found in whole grains, fruits and veggies, cleans out the digestive tract, lowers blood sugar and cholesterol levels, reduce your blood pressure, whittle your waistline and improve your sleep. Fiber can help further satisfy your hunger and satisfaction after a meal.
Since fiber is the indigestible part of the carbohydrate, it has no calories. The fiber passes through the digestive tract and exits the body, so there is no reason to count it. Only the carb portion of a food contributes calories, so foods that are high in fiber are low in net carbohydrates. Net carbs are calculated by subtracting a food serving dietary fiber from the total carbohydrates.
Fiber not only aids in proper digestion but are also low in net carbohydrates.
Why fiber aids in weight loss
Fiber may assist in weight loss in a number of ways:
- slows digestion
- Adds bulk to food
- Boosts metabolism
- Absorbs calories
- Satisfies hunger
Also known as roughage, includes the woody or structural parts of plants. Insoluble fiber works like nature’s broom, helping speed the passage of material through the digestive tract, burning calories in the process. Good sources of insoluble fiber include: whole wheat, whole grains, wheat bran, corn bran, barley, couscous, brown rice, bulgur, seeds, nuts, zucchini, cabbage, onions, tomatoes, carrots, green beans, dark leafy vegetables, and cruciferous vegetables, such as broccoli, as well as certain fruits, such as apples, as well as raisins, grapes, root vegetables eaten with skin.
Soluble fiber swells like a sponge in the stomach giving food a jellylike bulk that makes you feel full. Soluble fiber also binds with calories and fat in the stomach and intestines and pulls them out of the body before they can enter the bloodstream. Good sources of soluble fiber include oatmeal, oat cereal, oat bran, apples, oranges, pears, lentils, strawberries, nuts, beans, dried peas, blueberries, cucumbers, celery, and carrots.
In the U.S. products that contain at least 10% of the daily value or 2.5 grams of fiber per serving can claim they are a “good source of fiber”.
Block carbs intelligently
Codeage Keto Carb Blocker is a dynamic fusion of 500mg white kidney bean, 250mg green tea and 200 mg pure cinnamon formulated to help block carbohydrate absorption into the body. It helps cut down the subcutaneous body fat buildup. Specifically designed for ketogenic and low-carb dieters looking to block carbs and give an extra boost to their fat burning process.
White kidney beans help prevent carbohydrates from being broken down and from turning into fat and sugar. These beans are also known to be a weight loss aid, reducing carb absorption, assisting with starch blocking, which results in better weight management. They also represent a valuable source of dietary fiber and minerals for optimum health.
Fiber soaks up toxins in the blood and eliminates them through the digestive tract instead of your pores, producing brighter, clearer skin. Many fiber-rich fruits and vegetables are rich in antioxidants that help fight aging.
Eating a high-fiber diet helps you have complete and regular bowel movements. Fiber increases stool bulk, which helps prevent constipation, bloating and can offer relief from irritable bowel syndrome.
Eating fiber and protein together keeps blood glucose levels steady, providing your body with sustained energy. It's important to up your fiber intake slowly. If you eat significantly more fiber quickly, you may experience cramping, bloating, gas and even constipation. Also, the more fiber you eat, the more water and other beverages you should drink. Aim for at least 64 ounces each day and remember: even caffeinated beverages count.