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  The Minority/ Black Health Blog  

Monday, May 27, 2013

Want to Lose Weight? Experts Say Eat More Fiber!

Fiber is basically plant food parts that the body does not absorb, as it does fats, proteins and carbohydrates. Often called roughage, high fiber foods can help lower your risk of diabetes and heart disease, lower the risk of colorectol cancer, lower cholesterol levels, and slow the absorption of sugar which can help prevent Type II diabetes.

Another reason to eat fiber is weight loss. Most high fiber food contains fewer calories and gives you a feeling of fullness quicker, so you eat less. In addition, high fiber foods usually require more time spent on chewing which gives the brain a chance to send that important signal that you've had enough.

So, how much fiber do people need? According to the May Clinic, men average 38 grams and women 25 grams daily. This tends to be less for people over 50. What foods contain fiber? The best sources of fiber in food include fruit, whole grain cereals and bread, vegetables, beans, peas, nuts, and seeds. A good routine is to eat a whole grain, bran or fiber cereal for breakfast, include whole grain bread in lunch sandwiches, and instead of potatoes, eat brown or wild rice, barley or whole wheat pasta for dinner.

If you have a sweet tooth, you can still work fiber into your treats by choosing cakes and cookies made from whole grain flour rather than white flour. Fruits such as apples, bananas, oranges, pears and berries are good sources of fiber. Even snacks like nuts, dried fruit and whole grain crackers can help complete the recommended daily fiber intake. Just a few simple diet changes can make a big difference not only in weight control but also in overall health.
DISCLAIMER: The content or opinions expressed on this web site are not to be interpreted as medical advice. Please consult with your doctor or medical practitioner before utilizing any suggestions on this web site.