Posts Tagged ‘fiber’
Why eat beans? Many can not find an answer to the question, having the chance to eat good pasta, roast beef or savory desserts. Let’s say in the fight of the flavor, the beans are not usually come out ahead, as if many are cutting more and more of their diets. But the beans can not only be tasty if prepared correctly they are, but they are very good nutritionally. Reason enough to eat.
Within the large family of legumes, which includes over thirteen thousand species, chickpea stands out for its antiquity, having been used since prehistoric times. Found traces of it in prognosticates excavations in Sicily and Neolithic in Switzerland, was also present in the gardens of Babylon, it was common in ancient Egypt and was the support plate in Roman times, as witnessed by findings made in the ruins of Pompeii.
The main component of the chickpeas are carbohydrates, of which the most abundant starch. The protein intake of the beans is also important, however it is larger than the other pulses. In addition, its proteins are incomplete because the essential amino acid methionine deficient. With respect to lipid content, chickpea if out from the rest of the vegetables, standing out the presence of oleic acid and linoleic acids (both unsaturated).
In addition, chickpeas are a great source of fiber, and as for vitamins and minerals, highlights the high content of folate, vitamin B1, calcium, phosphorus, iron, potassium and magnesium.
As for the caloric value, chickpea exceeds the average value of the remaining pulses.
Due to its richness in complex carbohydrates, consumption of beans provides a low supply of glucose (energy substrate), which makes it a suitable food for cases of strong physical effort and also as a component in the diet of diabetics.
By low-sodium diets may be included in hypertensive patients. And another benefit often unknown, presenting a marked diuretic effect. But hypertensive eye!, Which are marketed canned incorporate a lot of salt.
Its high fiber content facilitates intestinal transit, making it ideal for constipation, as well as to reduce blood cholesterol levels. However, this high amount of fiber is not suitable for people prone to accumulate gas in the stomach and intestine, or for those that have the delicate bowel (colitis suffering for example). In these situations, you can choose to eat the beans by removing the skin using a potato masher, once cooked.
Although the proteins that provide the chickpeas are incomplete from the nutritional point of view, we must bear in mind that any grain to be consumed together (eg bread or rice) offset the relative lack of amino acid methionine. Therefore, the combination of legume and cereal provides an excellent biological quality protein. It is precisely in these combinations, the beans can be completed in delicious dishes. Do not give up and try.
We talked about the fiber. We said it was good for health, we should be adding to your diet gradually. But why and good fiber?
Vivirsalud says fiber is good for you because …
Combat constipation
The fiber is especially beneficial for people suffering from constipation, a digestive problem that affects many people, especially women and tends to worsen with age. Constipation is actually a symptom and not a disease. It can result from many diseases. But usually functional in nature and relate to dietary reasons, social and emotional, usually several coexisting causes: irritable bowel syndrome, diverticulitis of the colon, abuse of some drugs, especially laxatives, and especially the low fiber content in the diet.
To solve this problem is essential to increase the fiber in the diet, exercising regularly and drinking enough water.
If you suffer from constipation, before resorting to any medication, the first thing to check is if you take enough fiber each day.
Protects against disease
It has been shown that a diet high in fiber protects against colon cancer. Indeed, in countries where the diet is high in fiber, this cancer is very rare. The insoluble fiber components appear to offer significant protection against this disease through the solution attenuated intestinal contents and removal of excess bile acids.
But the consumption of fiber has many beneficial health properties: its ability to reduce cholesterol levels in the blood (reduce the LDL and HDL respects) decreases the risk of developing cardiovascular disease. According to one study, eating 10 g of fiber per day and decreases by 14% chance of getting heart disease. Soluble fiber also slows the entry of glucose into the bloodstream, which transforms them into highly beneficial for diabetics.
It helps keep the line
Some high-fiber foods like carrots, celery, green leafy vegetables, apples, etc.. can help control body weight. These foods require more chewing time and give a sense of satiety. To be held longer in the stomach, help to control the sensation of hunger.
The presence of fiber in the diet helps reduce overall energy content of the same and allows greater satiety with less food consumption. It is therefore important presence in any diet. Fiber alone will not help you lose weight but to eat less, avoid cravings and eliminate waste from the body.
In the health field, are continually generating new hints and tips, many even contrary to each other. Such a thing to eat more than 3 times a week, the oil of that kind is bad, it has been shown as increasing the level of X in our diet will save us from the terrible terrors, etc..
What happens to the fiber is not one of those “fashion tips” that are born now and then vanish. The benefits are added to the diet rather than scientifically proven. I invite you to go through the principles of science, and test the benefits for yourself. Really going to receive, and will feel great.
Incorporating fiber to our diet is extremely important. A diet rich in fiber can prevent diseases and problems such as constipation uncomfortable, but also helps control weight
Include adequate amounts of fiber to our diet, is the weapon most conducive to prevent the most common diseases of our society, where stress and “fast food” proceed to wreak havoc.
Fiber is a component of certain foods of plant origin that has the property pass through the human digestive tract without being absorbed. This particularity makes play important roles in the body, including helping others to pass food through the intestine and facilitate the evacuation of waste. This is possible because high-fiber foods retain more fluids. Why help regulate intestinal transit and fight constipation.
The fiber has no caloric value because, as we can not absorb it can not metabolize it for energy.
From the chemical point of view, the fibers are divided into five main variants: cellulose, hemicellulose, pectin, lignin and binders. Among those five, we can distinguish two groups: soluble and insoluble.
For specialists the daily minimum for a human should consume of fiber is 30 grams. This amount can be achieved by eating a variety of foods and natural, especially cereals, vegetables and fruits with skin. These foods, which often contain both soluble and insoluble fiber should be incorporated into every meal. Drinking also plenty of fluids to power its beneficial effect.
It is advisable to start with moderate amounts of fiber and then gradually increase as tolerated to avoid how uncomfortable reactions.
Term 1: Do not get rid of certain food groups
Many people go on a diet by eliminating certain foods that are considered as enemies of the diet. Though the body still requires a balance of nutrients even when dieting. Both carbohydrates, proteins, fats, vitamins, minerals, fiber, water and oxygen is very important for the body.
Term 2: Permanent address the needs of protein and fat body
The body needs 30 grams of protein a day. Proteins are used by the body for the establishment and growth of body cells. Nothing wrong with eating meat, dairy, grains and nuts for not excessive. Read the rest of this entry »
A recent study published in the Journal of the American Medical Association, adds to other prior studies have led much the same conclusions on the benefits to health and weight management, promoting a diet food low glycemic index or average.
This study compared a diet rich in carbohydrates, but low glycemic index, vis-à-vis a diet low in fat. The results of this study showed that people who follow the low GI diet had improved their blood pressure and their blood fat levels, more significant than those who followed the diet low in fat.
People in low-GI diet, sought 43% of their calories from carbohydrates, 27% protein and 30% in fat. In turn people in low-fat diet would seek 65% of calories from carbohydrates, 17% protein and 18% lipids. In both diets, total calorie intake was reduced for a drop of 10% by weight of participants.
At the end of the study participants in both groups had received the same weight loss, but those of low GI group had suffered less from hunger and had a better blood test. Their basal metabolism was also decreased to a much lesser extent.
The runway seems clear that the process is in control of carbohydrate. This does not however apply to a diet restricted in carbohydrates or carbohydrate, but rather to ensure the quality of these by giving preference to carbohydrates with low glycemic index.
Regimes “Montignac”, “South Beach” (Miami regime) and “In the Zone” are examples of popular diets are based more or less on this principle.
What is a food with low glycemic index?
More food causes a secretion of insulin quickly after its ingestion, the higher its glycemic index is called “high”. There are now tables providing the GI (Glycemic Index) of most foods. The base index is 100 (position of white bread). It considers that foods with an index above 70 should be eaten sparingly, and foods below 50 are conducive to achieving a healthy weight.
Foods with the highest glycemic index foods are naturally richer in glucose, but also poorer in fiber. There are several types of sugars: glucose, fructose, lactose, sorbitol, etc.. For example, among three carbohydrates, white sugar to a GI of 92, glucose 135 and fructose 30.
But pound for pound, these carbohydrates provide the same number of calories, except that fructose with a sweeter than white sugar (sucrose), you use less.
What about calories?
The nutrition experts always come back to the fact that only calories are important, and weight control through a simple balance sheet of what we eat in a day. At least that is the high total calorie of our meals, and better to focus our weight, and that ultimately the only way to lose weight is to control daily caloric intake.
Our nutritionists have certainly right at the base, but to speak only of calories has become a bit simplistic, but as we shall see there is some overlap between a diet based on foods with low glycemic index and regimes based on the calculation calories.
Many studies have shown that people consuming a low GI meal, satiated longer and consume less calorie meals. In a study on obese adolescents, we served three meals with the same number of calories, but with a different glycemic index for each meal. These meals were followed by another meal during which the teens could eat as much as they wanted.
After a medium-GI meals, they accounted for 53% less calories than after a high-GI meal. And reduced calorie intake at 81% when they had previously had a low GI meal.
We believe that the regime low glycemic index is the best solution to find an ideal weight and keep it above! There will be more effective and beneficial if it ensures eating qualities of fat, including essential fatty acids, including the famous Omega-3.
Fats should consist almost exclusively of fatty fish (salmon, sardines, tuna, herring, etc..) Olive oil, canola oil, flaxseed oil, borage oil. Eating a variety of nuts, especially almonds. In fruits, do not overlook the lawyers rich in essential fatty acids. In carbohydrates, encourage whole grains, beans, all foods rich in fiber. The presence of fiber helps lower the glycemic index of foods consumed.
It is easy enough to memorize quickly enough to what category of glycemic index foods belong key (low, medium, high) and to develop healthy dietary habits favoring foods with low or medium GI.
You can even afford to eat occasionally GI foods higher, especially if we take the habit of associating food with low GI. Indeed a high GI food will lower its benchmark when combined with a food low GI.
For example, a slice of white bread glycemic index which is 100 linked to peanut butter, which the GI is 40, will descend to the GI 70, and a high index at the start, finally becomes an average index.
There are other ways to control the glycemic index in a meal and we will return soon in other chronicles.
The benefit of fiber for health was highlighted in 1970 when two British doctors working in Africa, realized that a diet rich in fiber helps prevent certain diseases that are common in Western countries.
Dietary fibers are substances of plant origin, indigestible, but essential for the proper functioning of the bowel. Since the early 20th century, the average consumption of fiber is low: about half of the recommended intake. The best way to maximize their dietary fiber intake is to eat lots of whole plant products and varied.
These are residual substances from the plant cell wall, composed of mixtures of complex carbohydrates, which were identified as non-starch polysaccharides.
In all the fibers absorb excess water in the body, they help to form stools softer and bulkier, it favors the elimination of cholesterol and regulate the absorption of carbohydrates. It promotes the intestinal peristalsis and promote the elimination of toxic organism. They also play an important role in the bacterial balance of intestinal flora by feeding the good bacteria.
Fibers are of two kinds:
* Soluble fiber:
They are mostly in the heart of the plant. In the small intestine, food residue cluster on the soluble fiber and subsequently evacuated from the body. In the colon, insoluble fibers are attacked by bacteria. In contact with liquid, these fibers become viscous and thus encourage the shift of residues. Among the soluble fiber found pectins, mucilages, which form gels on contact with water. Pectin present in the berries and pome fruit (especially apples, pears, grapes) but also the gums, mucilages and algae.
* Insoluble fiber in water:
Insoluble fibers are usually part of the package plant. They are less easily attacked by bacteria and therefore less well fermented. They have the particularity to fix water and power blowing very high. They increase the volume of stool and accelerate intestinal transit by stimulating movements of the digestive tract. Many foods contain insoluble fiber: wheat bran, many fruits and vegetables such as cabbage, plus breads and cereals.
They are: cellulose, hemicellulose, lignin. Foods rich in insoluble fiber are whole grains, cooked dried beans, fruits and vegetables with edible skins. Wheat bran present in the wholemeal bread but not in refined products is an excellent source of insoluble fiber.
Many fruits and vegetables are rich in soluble and insoluble fiber they contain mainly cellulose and pectins.
Fiber is also more or less fermentable.
Benefits of fiber for health:
Some fibers are used by bacteria in the intestine, they participate in the production of volatile fatty acids for maintenance and growth of cells essential to the wall of the large intestine. This action protects the intestinal bacterial pathogens.
Effect of satiety fiber delay feelings of hunger and limit the risk of overeating.
It is however important to drink plenty of water when consuming a meal high in fiber. This is to avoid obstructions in the esophagus. Regularization of the absorption of carbohydrates and lipids Fiber helps regulate the absorption of carbohydrates and fats in the stomach.
A diet rich in fiber will also help reduce blood cholesterol, and stimulate the cardiovascular system, it will also reduce the risk of gallstones.
It has been shown that a diet rich in fiber also prevent the occurrence of colon cancer.
It is suggested to consume 30 to 40 grams of fiber per day, which equals the daily consumption of 5 to 10 fruits and vegetables.
In summary:
A diet low in fiber increases the risk of many chronic and degenerative diseases, cardiovascular ailments, diabetes and diverculoses.
A diet low in fiber increases the risk of many chronic and degenerative diseases, cardiovascular ailments, diabetes and diverculoses.
A diet rich in fiber helps prevent constipation and hemorrhoids. Adequate intakes of soluble fiber help regulate the absorption of carbohydrates and decrease the need for insulin in the body. They contribute to better cardiovascular health. They will control appetite by reducing hunger.
The vegetarian diet is to consume plant foods while avoiding animal products. However, some vegetarians also eat eggs, cheese and fish.
Vegetarian diets can provide all the nutrients you need at any age, as well as some additional benefits to health. Vegetarian diets often has lower rates of total fat, saturated fat and cholesterol than a diet of meat, in addition to providing more fiber, magnesium, potassium, folic acid and antioxidants like vitamins C and E. The vegetarian diet can reduce blood pressure, improve cholesterol levels and help maintain a healthier weight, while reducing the incidence of type 2 diabetes, factors that reduce the risk of heart disease and of cerebral vascular accident (stroke). Read the rest of this entry »