Fiber for Health

Fiber for Health
Fiber works complimentarily as a weight loss aid and health protector.

There’s an obvious link between high fiber diets and diabetes prevention because diabetes is characterized by an ability to properly process blood sugar levels.

Not only does weight loss itself lower your diabetes risk, there’s also evidence that diets rich in high fiber whole grains also reduce your chances of getting it.

Researches show that fiber is protective against heart disease.

According to a Harvard study of 40,000 subjects eating a lot of fiber is associated with a 40 percent lower heart disease risk compared to low fiber intake.

Soluble fibers especially lower blood cholesterol level.

That’s one reason why oatmeal is such a fine breakfast choice; it’s one of the few grains with more soluble than unsalable fiber, so it’s simultaneously an effective cholesterol flowerer, digestion slower and energy booster.

And don’t look fiber’s gastrointestinal benefits. It helps you avoid intestinal inflammation and is well known for its ability to relieve or prevent constipation.

Fiber, especially wheat bran and oat bran, seems to work best.

But a high fiber diet in general is the surest way to get all these benefits.
Fiber for Health

Fats

Fats
Fats are glyceryl esters of fatty acids. Fats, as do carbohydrates, contain the elements carbon, oxygen, and hydrogen, but the proportion of oxygen in fats is less, and it can be can said that fats are fuel foods of a more concentrated type than are the carbohydrates.

Carbohydrates and fats are interchangeable as fuel foods, but it can be shown, by calorimeter, that fats produce more than twice the heat energy produced by carbohydrates.

One gram of fats yields 9 cal, while 1 gram of carbohydrate yields 4 cal. An additional advantage of fat form viewpoint of energy availability is that it stores well in large amounts in adipose tissues.

Thus fat, considered to be a reserve form of fuel for the body, is an important source of calories.

Paradoxically, this is not advantageous in affluent societies where the problem is not the availability of food for energy, but rather the health hazard of obesity.

Fats may occur in foods as materials that are solid at room temperatures or as oils that are liquid at room temperatures. Solid fats contain comparatively small amounts of fatty acids with two or more groups of adjacent carbons that are not fully saturated with hydrogen.
Fats

Healthy Eating

Healthy Eating
Big foods are those that are low in caloric density, but they give you a feeling of satiety on fewer calories.

Examples include salads, noncreamy soups, vegetables fresh fruits, water, nonfat plain yogurt, fish and seafood, and cooked oatmeal.

Because these natural high-volume, or “big,” foods are high in fiber and water they fill you up on fewer calories than the calorie-dense highly processed foods.

You are hard-wired to eat until your stomach is stretched, which generally takes about fifteen to twenty minutes.

If you are eating cheese fries, chicken nuggets and M&M’s and drinking sugared sodas, during that fifteen to twenty minute meal, you will consume thousands of calories, mostly in the form of unhealthy and nutritionally barren foods that will be stored as belly fat and leave you hungry again in two or three hours.

On the other hand, if you sit down to a meal of boil shrimp, crisp celery sticks with guacamole dip, an apple and a tall glass of iced tea, fifteen to twenty minutes later you will be just even full though you consumed a fraction of the calories and loads more antiaging antioxidants, fiber and vitamins.

As a bonus, you remain full for four to six hours without cravings for junk food.

Many healthy foods are essential calorie-free, including spinach, broccoli, cauliflower, lettuce and asparagus. But not everybody enjoys all the vegetables.

Drinking calorie-free beverage such as water tea and coffee is another way to fill up without stressing your system with excess calories.
Healthy Eating