What you need to do to get enough fiber when going low-carb
May 19, 2010 by guest writer
Filed under Weight Loss Tips from Guest Authors
Fiber:
Fiber comes from plant food and can be digested by human beings. Fiber passes through our digestive systems and isn’t broken down like other food items.
Is It True that Low Carb Diets Are Low in Fiber?: It is a common misconception that reduced carbohydrate diets are automatically low in fiber. In fact, most non-starchy vegetables and low sugar fruits are quite high in fiber, and a well-constructed low carb diet emphasizes vegetables and other sources of fiber. Most people, at least in the US, don’t get close to the recommended amounts of daily fiber, no matter how many carbs they are eating or not eating!
What Are the Different Types of Fiber?:
Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water. The most commonly used descriptions of fiber are insoluble & soluble.
Why Is Fiber Good For You? When people think of the benefits of fiber, they usually think of preventing constipation. It’s true that fiber bulks up our stool and tends to make people more “regular.” There are other benefits to fiber besides preventing constipation. Fiber can also help lower the impact that starches & sugars have on your blood glucose, which is obviously very good when on a low carbohydrate diet.
How Much Fiber Should a Person Eat?: Generally, recommendations for adults are between 25 and 40 grams per day , and that 20-30% of the total fiber intake be soluble fiber. Researchers who study the diets of our prehistoric ancestors say that they ate upwards of 100 grams of fiber per day, so we in all probability can handle very high amounts of fiber without difficulty.
What is Soluble Fiber?:
A lot of soluble fiber is viscous, allowing it to absorb and hold water, forming a gel. Soluble fiber actually tends to slow down the digestion process. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Peas, oatmeal, berries, apples, and some nuts are all sources of soluble fiber.
What is Insoluble Fiber?:
Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.
Weight Loss Plans and Weight Loss Tips
It is advisable to assume that any mention of a product or service on this website is made because there exist, unless otherwise stated, an affiliate connection between the product or service owners and this website.
Similar Weight Loss Tips and News:
- Absolutely not That Low-Carb Eating habits! Just before you believe that low-carbohydrates eating habits would save...
- Low Carb Diet Plans Done Right A few years ago Low Carb Diet Plans were all...
- Simple Steps To A Healthy Colon Simple Steps To A Healthy Colon. A healthy colon will...
