Guest guest Posted January 18, 2007 Report Share Posted January 18, 2007 Fiber Foods for Weight Control JoAnn Guest May 01, 2006 14:36 PDT --------------------------------Fiber helps provide you with a feeling of fullness and satisfaction which results in a greater measure of control over your appetite. Cellulose, roughage, bulk, fiber, anyway you wish to label it, this wonder substance accomplishes marvels in scrubbing away excessive fatty deposits (commonly called lipids) in your cells making fiber the most effective appetite suppressant on the planet... and the good news is, it's all-natural, too! Although fiber is often called roughage, it doesn't actually have a rough effect on your system, although it apparently has somewhat of a sweeping effect on your *adipose* (fatty) cells. When fiber enters the digestive system, it's typically absorbed by all the available liquids. This is why it's so essential to drink at least six to eight glasses of pure, (not tap)water every day. Depending on the type of fiber you eat, it then sweeps through your body using a unique brushing action which helps break down and wash out any accumulated plaque (fat) deposits which may tend to 'stuff' your body cells. Fiber is not digested. After it fulfills its primary job of cleansing our cells, it is eliminated. Whenever you have enough fiber in your diet, the production of bile salts ?- substances needed to digest and emulsify fats,is properly stimulated. Fiber triggers a *reaction* in which your body *draws* on it's fatty stores to 'synthesize' more bile. This process helps *control* the *buildup* of fat in your cells and this same process also *boosts* its elimination. A unique feature of dietary fiber is its ability to *decrease* the " reabsorption " of bile salts and *wash* them out through your intestines.If bile salts are reabsorbed, we run the risk of excessive fat *buildup* in our cells. Basically, fiber is any part of a plant food thatyour body cannot digest. There are two types of dietary fiber?- fat soluble and water soluble. Researchers believe it is the *soluble* fiber, " beta-glucan " that helps reduce lipid levels in combination with a fat-modified diet. Soluble fiber may help flush bile acids?also called fat " metabolites " ?out of the body. Other research suggests that a regular diet of foods containing soluble fiber *controls* the body's own production of LDL lipids the so called " bad " cholesterol that tends to clog arteries leading to an increased risk of heart attacks. Excellent Soluble Fiber Sources are Steel cut oats, oat groats,bulgur, oat bran,dried cooked beans/lentils, carrots, watermelon, and berries. Insoluble fiber does not affect cholesterol metabolism or fatty stores to a great extent.It does absorb water, help soften stool and reduces the time it take for digested food to move through the bowels. Insoluble fiber has been linked to lower rates of certain types of cancer, which includes certain colon cancers. Insoluble Fiber Sources include rice-bran products, lettuce, kale, spinach,asparagus, broccoli and cauliflower. Start simply, bearing in mind that the best sources of 'fat-washing' dietary fiber are whole organic grains,fresh fruits and vegetables. Most fruits and vegetables have more fiber unpeeled.However be sure to obtain organically grown varieties in order to avoid harmful excessive residues in the peel. Greenpeace has compiled some useful information for us regarding foods highest in residues. http://www.truefoodnow.org An easy way to boost fiber is to substitute whole-grain flour in any recipe calling for refined flour. Spelt, Qunioa, Amaranth, buckwheat and rye make excellent substitutes.In addition, it is good to eat more unprocessed legumes, beans, chickpeas and peas (split peas)for they have a good concentrated source of fiber. If at all possible and for more health benefits, cook your own beans and use only the dried unprocessed varieties. Weight Control An abundant supply of fiber foods controls weight and keep your cells " clean " of excessive fatty residues. You will discover that when you consume enough fiber, you experience the following benefits. 1. A diet high in fiber will reduce the " caloric density " of your overall diet. 2. It will help lower the number of total calories you eat. 3. It will slightly decrease the speed by which dietary energy is absorbed. 4. It will add extra volume to the contents of your gastrointestinal tract, making you fell more " satisfied " and full. Fiber makes you feel satisfied with less food,because high fiber foods require more chewing. Your desire to eat is more easily controlled. The thorough chewing process which fiber demands also tends to soothe your " hunger " pangs. Whenever you take in fibrous foods, 'tension receptors' in your intestinal walls are activated. These receptors transmit " satiety " signals to your brain. This means that even a small meal will give you the same satisfaction as a much heavier and fat-laden meal. There is a wide variety of foods which provide an abundant source of daily fiber. Let's look at the six prime sources. 1. Whole grains. Whole grain means the entire grain. This includes the bran?the outer layer, the enclosed endosperm (the starchy middle layer) and the germ (the fatty inner portion of the grain kernel). Particular whole-grains oat bran and fresh, unprocessed rice bran are ideal sources of cell-flushing fiber. 2. Vegetables. Vegetables should be eaten raw whenever possible. If you cook them, steam them only enough to make them palatable. Vegetables that are chewy or crunchy when raw or slightly cooked are higher in dietary fiber. 3. Tuberous root vegetables. This group includes carrots, parsnips, turnips and kohlrabi. The skins of these vegetables are extremely high in fiber content, but even if you peel the skins as a matter of personal preference, you will still be eating a high-fiber food. 4. Fruits and vegetables with tough skins. Those with edible seeds are especially beneficial. This group includes all berries. Blueberries, raspberries and blackberries are great. Other high-fiber foods in this category include eggplant, asparagus, raw celery and cauliflower. 5. Pod vegetables and legumes. You will be getting a good supply of bulk if you consume foods such as green beans, dried beans, chickpeas, lentils and lima beans. Avoid overcooking these vegetables. Two or three minutes should be ample cooking time for green beans, for example. For the other vegetables, test them from time to time while on the stove. As soon as they are tender enough to be palatable, they're ready. 6. Seeds and nuts. This category includes both shelled and unshelled varieties. Avoid products with cottonseed oil, canola oil, safflower oil and refined salt.Chew raw seeds and nuts thoroughly. Other ways to increase your intake of fiber: Instead of: Try: White bread - Sprouted grain Tortillas and Ezekiel breads - http://www.foodforlife.com White rice - Quinoa, Organic Brown rice www.edenfoods.com Refined Sugar - Barley Malt Syrup, Stevia, Agave syrup www.nowfoods.com Traditional dairyfoods - Almond milk, Rice milk, non gmo soymilk imported goat cheese http://www.edenfoods.com Mashed potatoes - Organic Baked potatoes Traditional applesauce - Baked granny-smith apple Pasteurized Orange juice/apple juice - Whole orange including pulp www.edenfoods.com Processed cereals - Oat groats, Steel cut oats, or oatmeal www.bobsredmill.com (check label for fiber content) Bread crumbs - Oat/Rice bran Pasta - Organic Kamut or Rice pasta www.edenfoods.com Processed refined oils -Extra-virgin Olive oil or Sesame Oils www.spectrumnaturals.com Processed Dip - Baba ghanoush or Hummus Ice Cream - Plain organic Yogurt www.stonyfield.com Margarines - Organic cashew,almond or peanut butter www.arrowheadmills.com Chicken -Hormone/Antibioticfree, Free-range Chicken Eggs - Organic Hormone/antibiotic-free eggs http://www.horizonorganic.com Buns- Organic Pita (Bible Bread) www.foodforlife.com Alcohol - organic Red Wine/organic grape juice Snacks - Organic Black Bean Salsa, Black Olives, mushrooms, organic Guacamole Lunchmeats -water-packed sardines, alaskan salmon Margarines - Organic almond or peanut butter Minimal amounts of organic cultured Butters (found in your local HFS) Refined Salt - Iodized Celtic Sea Salt Sweetened (HFCS)Ketchup - organic mustard Coffee/capuccino - Pero or some other barley, coffee substitutes Tea - Yogi or Alvita Herbal teas, Green teas, Bancha tea Eliminate sugar-free products with splenda and aspartame as well as refined foods containing refined sugars. Sugar is to a tumor as " gasoline is to a fire " . Studies indicate that processed sugars and other refined sweeteners immobilize your immune system for hours. Although many sugar-free products are still recommended by the AMA as acceptable alternative,however recent studies have proven that they promote weight gain in diabetics and that aspartame is harmful in regards to pancreatic function especially in those with moderate to severe diabetic tendencies where it encourages chronic obesity. JoAnn Guest mrsjoguest- http://www.geocities.com/mrsjoguest/CholesterolFacts.html " Health is not a Medical Issue " Quote Link to comment Share on other sites More sharing options...
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