HOW DOES DIETARY FIBER HELP IN WEIGHT LOSS?
WHAT SUPPLEMENTS TO EAT FOR MORE DIETARY FIBER INTAKE?
The foremost rule of living a disease-free life is maintaining a good and healthy weight. Maintaining a healthy weight is very important. It gives you control over your body. Being overweight or obese gives rise to many serious health conditions, from heart diseases, high blood pressure, type 2 diabetes, and asthma to certain types of cancer. But to reach that point ( of healthy weight) and try to maintain that is one of the hardest things to do. Or maybe second hardest? For me, it’s following all those super complicated diet plans.
Popular diets, which we often see on many serial platforms are easy to look at but hard to follow. Especially when it’s about losing weight. Even an iron determination is not going to stop the cravings for more.
Many bariatrician and nutritionists recommend increasing the intake of fibers (average 30 grams daily) in diet plans for effective weight loss. Regularly eating fiber not only helps with weight loss but also in reducing the risks of heart diseases and type 2 diabetes. Dietary fiber has also shown positive results in lowering blood pressure.
WHAT IS DIETARY FIBER? HOW DOES IT HELP WITH WEIGHT LOSS?
Dietary fiber (also called roughage) is an excerpt of plant-derived food, which is indigestible and nonabsorbable as it cannot be completely broken down by the digestive enzymes in our body. Adding fiber to the everyday diet is not that hard. Just put in a bunch of vegetables and fruits in every meal (see Easily Available Sources of Dietary Fiber, below).
TYPES OF FIBERS
There are two types of fiber, both having different functions and health benefits—
- SOLUBLE FIBER: This type of fiber forms a gel-like substance in the stomach after mixing with water. Later, bacteria break down this geI in the large intestine. Soluble fiber slows the gastric emptying process, which makes you feel fuller. Also assists in lowering LDL (low-density lipoprotein) cholesterol and regulating blood sugar levels.
Soluble fiber is found in fruits, vegetables, beans, oats, and nuts.
- INSOLUBLE FIBER: This type of fiber, as the name indicates, does not dissolve in water. Insoluble fiber does not get absorbed so it makes up the bulk in the stool and helps the quick passage of the stool. It also helps prevent constipation.
Insoluble fiber is found in wholegrain, nuts, seeds, wheat bran, fruits, and vegetables.
DIETARY FIBER & WEIGHT LOSS
An average person should take around 30g of fiber in a day. Adding fiber to your diet will be not only healthy but also easy and delicious. Eating an adequate amount of fiber helps in weight loss a lot, that’s because eating food high in fiber makes you feel fuller and controls the cravings for more. One of the main reasons why it’s hard to lose weight is overcoming cravings. Fiber helps you in that department.
Now let’s see what are the easily available sources of dietary fibers-
EASILY AVAILABLE SOURCES OF DIETARY FIBERS—
| FOOD | SERVINGS | FIBER (IN GRAMS) |
| Oats | 1 Cup | 8 |
| Kidney Beans | 100g | 6.5 |
| Lentils | 100g | 3.7 |
| Brown Rice | 1 Cup | 2.7 |
| Quinoa | 1 Cup | 5 |
| Pear (with skin) | 1 Medium | 6 |
| Apple (with skin) | 1 Medium | 4 |
| Banana | 1 Medium | 3 |
| Spinach | 1 Cup Cooked | 4 |
| Broccoli | ½ Cup | 3 |
FEW SUPPLEMENTS RICH IN DIETARY FIBERS ARE GIVEN BELOW:
- MANNA INSTANT OATS- 1KG
Oatmeals are an amazing source of fibers and proteins. Oats contain considerably more nutrients compared to other grains. They are packed with several vitamins, minerals, and antioxidants.
BENEFITS OF OATS:
- Lowers blood glucose levels.
- Lowers LDL cholesterol levels.
- Reduces constipation.
- Protection against skin irritation.
- Are very filling and has many properties helpful for weight loss.
ABOUT MANNA INSTANT OATS:
- 100% Natural and organic product.
- No added preservatives
- Made from 100% wholegrain oats
- A rich source of protein and dietary fiber
- Maintains cholesterol levels
- Best product for diabetes
- A sugar-free product
- A gluten-free product
- Helps in the regulation of weight.
GET your pack of Manna Instant Oats一 HERE
- ALPINO CLASSIC PEANUT BUTTER CRUNCH- 1KG
Peanut butter is a good source of nutrition, however, it is high in calories and fats. But a moderate and controlled intake can be helpful to avoid health problems.
BENEFITS OF PEANUT BUTTER:
- Contains omega-6, which lowers bad (LDL) cholesterol and increases HDL cholesterol levels.
- Peanuts are a natural source of arginine, which helps prevent heart and vascular disease.
- Oleic acid (an important fat) helps maintain good cholesterol, blood sugar, and blood pressure. Oleic acid also reduces the body’s insulin resistance, hence reducing the risks of diabetes.
- Peanuts of rich sources of antioxidants, some of which (Mn, Vitamin E, and B vitamins) prevent and repair cell damage, reducing the risks of cancer.
- Helps in weight management. The healthy fats in peanut butter when consumed as a part of a healthy diet lower the risk of weight gain and obesity. Peanut butter takes a long time to digest, reducing the urge of overeating.
ABOUT ALPINO PEANUT BUTTER CRUNCH:
- Packed with an incredible amount of nutrition.
- Added sugar
- Gluten-free product
- Vegan and dairy-free product
- Allergen: Nuts and Soya
- Suitable for weight loss, cholesterol, and blood pressure management
GET your pack of Alpino Classic Peanut Butter Crunch, 1kg一 HERE
BEST NUTRITION STORE
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