Dietary fiber
Fiber is a type of carbohydrate found in plant products and is divided into two types based on water solubility. Soluble fiber dissolves in water, forms a gel-like material, and is found mainly in oats, apples, citrus, peas, barley, pectin, flaxseed, guar, and beans. Insoluble fiber is found in whole wheat flour, wheat bran, cellulose, lignin, nuts, and many vegetables.
Fiber can reduce cholesterol
Many studies have shown that regular consumption of dietary fiber can reduce cholesterol, specifically, LDL or low density lipoprotein cholesterol. As a result, medications are not the only way to reduce cholesterol. Medications are certainly a strong contender but eating sufficient amount of this product can help to prevent cholesterol from getting out of control in the first place. Hopefully, it can also reduce the need for taking medications in the future.
How does it sound?
It is very important to understand that the effects of fiber on blood cholesterol are not the same. Only soluble fiber can reduce cholesterol. Insoluble fiber has not been shown to improve LDL-cholesterol. If you say that you eat enough fiber, you should also know which type of this carbohydrate you are eating.
In summary,
Soluble fiber is good for cholesterol.
Insoluble fiber is good for regular bowel movements.
You can read the next great thing below.
Fiber can reduce blood pressure
Some studies have also shown that fiber can reduce blood pressure. According to one study, this effect is more pronounced in older patients (>40 years old) than younger patients. This is good news for older individuals. If you keep up a good intake of fiber then you can also enjoy the blood pressure lowering effect of fiber. So keep eating fiber.
Dietary fiber and blood sugar level
I know what you’re thinking now. You are probably asking yourself if fiber could also reduce blood sugar (glucose) level then it would be a totally marvelous thing.
There is no need to be disappointed.
Studies have shown that the consumption of soluble fiber not only decreases LDL cholesterol but also decreases blood sugar levels, again not as well as taking a medication but …….
This is enough talking about soluble and insoluble fiber. Let me show you the best sources of these two kinds of fibers. You should learn them and try not to forget them.
Sources
| Water Soluble(Good for Lowering Cholesterol) | Water Insoluble(Good for Bowel Movement) |
| Oats | Whole Wheat Flour |
| Apples | Wheat Bran |
| Citrus | Cellulose |
| Peas | Lignin |
| Barley | Nuts |
| Pectin | Vegetables |
| Flaxseed | |
| Beans | |
| Guar |
Read the statistics about fiber intake below
Adults in United States consume only 10-15 g of fiber every day. This is far below the recommended daily consumption of 25-30 g daily called for by the American Heart Association.
Don’t forget that about 10 g of the above 25-30 g should be soluble and the rest insoluble fiber.
Does fiber has any side effects?
Clearly, almost everything in life has side effects and fiber is not too different. Fiber could cause bloating and also may interfere with the absorption of minerals such as iron, magnesium, zinc and calcium.
Isn’t that something?
How many of you knew about the side effects of fiber? Please go to my Google + page and let me know your thoughts.
Fiber is a great buddy to your health. You should appreciate this and if you liked the benefits try to increase the amount of this carbohydrate in your food, immediately.