Fiber is a type of dietary fiber that occurs naturally in plant-based foods like fruits, vegetables, and whole grains. It is increasingly prevalent in Western diets due to its numerous health benefits. For example, it can lower cholesterol, blood pressure, and insulin resistance. When consumed in adequate amounts, fiber can also help to manage obesity by decreasing food intake and calorie consumption. This, in turn, can reduce the risk of developing diabetes and heart disease.
Unfortunately, many people avoid foods rich in fiber due to a mistaken belief that it will make them fat. This couldn’t be farther from the truth. In fact, adequate intake of fiber could help to reduce body fat! Let’s explore how.
How Does Fiber Help to Reduce Body Fat?
One of the fundamental issues that plagues most people is that they do not know how to lose weight. Many people believe that shedding pounds is largely a matter of cutting back on food intake and exercising regularly. While these factors can contribute to weight loss, there is another option that could help to shed those unwanted pounds.
Findings from several studies suggest that increasing dietary fiber intake could help to reduce body fat. For instance, in a study published in the American Journal of Clinical Nutrition, researchers noted that increasing dietary fiber intake helped to reduce body fat and insulin resistance in individuals with type 2 diabetes.
In another study, this time in the American Journal of Medicine, researchers observed that higher intake of dietary fiber was associated with lower body mass in both men and women. In the study, participants were classified as low, medium, or high consumers of dietary fiber based on their food diaries. Those in the highest intake group had a significant reduction in waist circumference and body mass compared to those in the lowest intake group. The results of this study suggest that increasing dietary fiber could be an effective strategy for reducing body fat.
How Does Fiber Affect Blood Pressure And Cholesterol?
Dietary fiber has been shown to play a critical role in lowering blood pressure and cholesterol. In a small study published in Hypertension, researchers gave eight patients with hypertension either a placebo or fiber supplement (15 grams per day) for eight weeks. Compared to the placebo group, patients who took the fiber supplement showed significant reductions in systolic blood pressure and cholesterol. The findings indicate that fiber could be an effective strategy for reducing blood pressure and cholesterol levels in patients with hypertension. The results also support the notion that higher fiber intake could reduce the risk of developing cardiovascular diseases.
How Does Fiber Affect Insulin And Glucose Tolerance?
Dietary fiber has been shown to play a critical role in improving insulin and glucose tolerance. In a study published in Diabetes Care, researchers gave eleven obese individuals with type 2 diabetes either a placebo or a fiber supplement (10 grams per day) for eight weeks. The participants were then given an oral glucose tolerance test, which revealed that those who took the fiber supplement had improved glucose tolerance compared to the placebo group. The results suggest that dietary fiber might be an effective strategy in treating type 2 diabetes. The researchers noted that this might be because the fiber supplement stimulated the growth of intestinal cells, which in turn, could improve gut-related insulin sensitivity. Another possibility is that fiber might increase satiety, thus helping to reduce calorie consumption and weight gain. However, more research is required to substantiate these theories.
Should You Avoid Fruits With High Fiber Content Or Eat More Of Them?
Many people avoid eating fruits due to concerns over weight gain. However, recent research indicates that consuming some fruits might be beneficial when it comes to diet and health. For example, while strawberries and blueberries are low in calories, they are rich in antioxidants and dietary fiber. A 2012 study published in the Journal of Nutrition found that a diet rich in fiber and low in sugar could be an effective strategy for preserving good health as you age.
The study included 24 healthy individuals (12 men and 12 women) between the ages of 45 and 75 who were not following any special diets or taking any dietary supplements. Half of the participants were given a placebo and half were given a fiber supplement (15 grams per day) for six weeks. At the end of the study period, the participants underwent a series of tests to assess their physical health. The study revealed similar improvements in all groups, suggesting that consuming a diet rich in fiber and low in sugar could be an effective strategy to improve health in older adults.
If you’re looking to lose weight, you might be wondering how to get started. You can’t simply start eating healthier and exercising more. That’s what got you here in the first place. There is another option that you should consider. You should consider trying to increase your fiber intake. The reason why is that fiber could help to reduce body fat, control blood pressure, and improve sugar and insulin tolerances. If you want to know more, you can click here to read the full article.
Consuming foods rich in fiber could also help to improve many aspects of your health. It’s not just about losing weight. Eat well and feel good.