Fiber For Weight Reduction

Fiber is a crucial component to any serious dietary regimen. But what exactly is fiber? Fiber is one of the three types of carbohydrates. The other two are sugar and starch. Fiber is derived from various types of plants, it consists of zero calories, and passes through the entire digestive tract, unabsorbed in the blood stream. This is the reason that fiber has so many health benefits. The addition of fiber to your diet is crucial to attaining quick weight loss.

Fiber can be classified in two different ways – soluble and insoluble – and the kind you eat reacts differently in your system.

Insoluble fiber is not water soluble, so it does not become a soft paste, hence it is called roughage, celery is a good example. It passed through the digestive tract unabsorbed and decreases constipation by increasing the bulk of the feces. Insoluble fiber is calorie free.

Soluble fiber is water soluble and turns into a soft paste when dissolved. This is helpful for those with diabetes because it slows the rate of absorption of sugar into the blood stream and hence stops blood glucose levels from rising quickly. Soluble fiber has about 4 calories per gram, the same as the other types of carbohydrates.

One of the ways fiber helps you lose weight is by causing you to have to chew more and slowing down the absorption of nutrients. By eating slower, you have time to realize you’re full sooner, so you eat less.

So where can you find fiber besides in oatmeal? The best sources for soluble fiber are beans, fruits, barley, and oats. Insoluble fiber can be found in vegetables, nuts, and wheat bran. It’s sometimes disguised in foods like yogurt, like the Activia series by Dannon, which also adds probiotics to your digestive tract, which can help with digestion.

There are some conflicting arguments regarding the amount of fiber you should include in your diet every day. Some experts say that it is impossible to eat too much fiber, however, if you are a diabetic, too many soluble carbohydrates may not be good.

There are dietary fiber supplements, but some of them won’t have the same cholesterol lowering effects as dietary fiber sources.

As a general rule, it is beneficial to eat a large amount of fiber due to the many chronic diseases it helps prevent. Keep in mind, if you consume a large quantity of carbohydrates, you should include fiber because it helps reduce blood sugar spikes. Fiber is also crucial if you hope to achieve rapid weight loss.

Just remember to eat a varied diet, and include a lot of basic unprocessed food in your eating plan and you should get adequate amounts of fiber in your diet.

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