Fiber — or what Grandma called roughage — is found in fruits, vegetables, legumes and whole grains. High fiber foods take longer to eat, allowing your brain to catch up with your stomach and know when you’re full. When you eat high fiber foods, you tend to stay full longer, so you don’t eat as much.
Another benefit of high fiber foods is that they tend to be more natural and less processed than many other foods. Next time you’re at the grocery store, pick a couple items from your list and check labels to find the brand with the highest fiber.
This entry was posted in Fiber and tagged eat fiber for permanent weight loss, Fiber, fiber from food, high fiber foods, how much fiber do you need, sources of fiber on January 22, 2013 by Becky. I eat about 1800 calories per day divided between six small meals so I eat about 300 calories per meal. Fiber is a specific type of carbohydrate that comes only from fruits, vegetables and grains. There is no daily requirement for sugar, but I read one of Jorge Cruse’s books where he says to try to stick to less than 15 grams of sugar per day.
Based on the above guidelines, the following breakfasts all fall into the low cal, high protein, low carb, high fiber, and low sugar parameters. In blender, combine 8 oz unsweetened chocolate almond milk, 1T cocoa powder, 1t vanilla, and 2T natural peanut butter (the kind with only peanuts and salt as ingredients).
Click for more low calorie menus and be sure to check out the Lazy Low Cal Lifestyle Cookbook for more recipes! This entry was posted in breakfast, Calorie Counting, Fiber, Sugar and tagged BLT Wrap, breakfast, breakfast ideas, Chocolate Peanut Butter Smoothie, Fiber, Greek Yogurt Parfait, Ham and Egg Scramble, Jorge Cruse, Lazy Low Cal Lifestyle Cookbook, low cal, low calorie menus, low carb, natural sugar, protein, protein needs, refined sugar, Spinach and Veggie Omelette, Sugar on February 7, 2011 by Becky. Q: Recently, one of my co-workers said that eating too much fruit can make you gain weight because of its high sugar content. Look at the math: To gain a pound of weight from food, you need to consume 3,500 calories more than what your body uses. This entry was posted in Sugar and tagged Calorie Counting, diet, Dr Oz, Fiber, fruit, high sugar content, polyphenols, portion control, Sugar, to gain a pound of weight, too much fruit, weight loss on August 17, 2010 by Becky. I believe people want to be healthy and lose weight but it’s too darn hard because we’re lazy. So if you’re lazy too, I’ve created some things to make losing weight and living healthier easier for you.


Insoluble fibre comes from many different food sources, the majority of which are full of other vitamins and minerals if they have high fibre content. Because insoluble fibre doesn’t dissolve in water, there’s only one way for it to leave your body and that’s through the back.
As far as water insoluble fibre goes, you have a few very good choices for clearing up matters.
If the above describes you, you’re not out of luck yet; there are still many vegetables which provide high levels of the insoluble fibre your body needs to maintain optimal health.
Speaking of raisins, they make sure fruits don’t get left off the list of foods which are high in insoluble fibre. All the dietary guidelines vary based on a person’s weight, gender, health, and activity level. Institute of Medicine recommends a minimum intake of 130 grams of carbohydrate per day, so if you divide that by my six meals, you get an average of 21 grams of carb per meal. I don’t eat any refined sugar and most of my sugar comes from fruits and veggies, but I am consistently well over 15 grams every day. You’d have to stay pretty darn determined about fruit eating to do any real damage to your waistline. To gain a pound from fruit alone, you’d have to eat about 54 apples, 875 strawberries or 18 cantaloupes.
The list really is exhaustive and fruits, vegetables and whole grains all make good ways to get more insoluble fibre in your diet. Getting an adequate amount of insoluble fibre in your diet ensures you have regular and fuller bower movements as well as keep a cleaner colon. Some people don’t like to eat corn as they think of it as animal feed but if you’ve ever had the golden yellow stuff, you should know that every husk passes right through you from one end to the other. Celery is popular all over the world for its incredible fibre content, both water soluble and water insoluble. Raisins are a veritable mine of fibre and each little energy-packed niblet has all the fibre you would find in a grape, only shrunken down and shriveled up due to the drying process. They also give you more bang for your calorie buck … they have fewer calories for the same amount of less fiber-y foods. I’m about 140 pounds, in excellent health and I exercise at least thirty minutes almost every day. Here’s a calculator you can play with to figure out your protein needs, if you want to do some math.


Non-soluble fiber doesn’t appear to lower blood sugar or cholesterol but helps your bowels function, ahem, smoothly. I don’t worry too much about it since it occurs naturally in my healthy food, but it is interesting to see which vegetables have sugar (onions and bell peppers, for instance).
Scramble it all together and cook until done in nonstick skillet sprayed with 0-calorie nonstick spray. To get a better idea of what that means, perhaps it would be best to explain the difference between water soluble and water insoluble fibre. It is almost horrific to consider but you could be carting around an extra 2, 3, 4 kilograms of bodily waste or even more inside your colon right now without even realizing it. Corn is an excellent source of insoluble fibre, perhaps one of the best, but it has a very high sugar content as well which makes it a little less desirable for some, such as diabetics or those on a strict carbohydrate diet.
It is always a good choice and with very few calories to worry about, you can eat as much or as little as you like without a care.
Eating a handful of raisins however is like eating a whole big bag of grapes so you are sure to get more bang for your buck eating the dehydrated variety over fresh. Aim for between 30-40 grams of fiber every day, but if you haven’t been eating much fiber lately, you might want to take it a bit slowly. According to the American Dietetic Association, adults need between 20 and 35 grams of fiber every day.
Essentially, the soluble stuff dissolves in water and the other stuff, not so much; this might seem unimportant but it has a bearing on how the fibre exits your body later. You must eat foods high in insoluble fibre if you want to prevent this buildup from happening.
There are many other possibly dietary choices that can be made, so be sure to explore all of the options that are available in order to enjoy a variety of consumed food that includes insoluble fibre.
But I found this particular Q and A interesting because I hear the same thing all the time.



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Comments

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