The Health Benefits Of A High Fiber Diet

Fiber is an important part of our daily diet. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes.

High Fiber Foods
High Fiber Foods

Eating a diet that is high in fiber has many potential health benefits. The health effects of the high-fiber may depend to some extent on the type of fiber eaten. However, the main difference between the health effects of two types of fiber are not clear and may vary between individuals, so many providers encourage adding fiber in whatever way is easiest for the patient.

Basically, the word fiber refers to carbohydrates that cannot be digested. Fiber is present in most plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is identical, and there are a number of ways to categorize it.

Meeting the daily recommended fiber intake may reduce your chance of heart disease and diabetes, and help lower your cholesterol. Fiber is best noted for its ability to prevent constipation. Many different research has highlighted how eating a diet high in fiber can boost your immune system and overall health, which help you look and feel your best. Some of the benefits include:

Cholesterol And Reduced Triglycerides

The soluble fibers are the type that will reduce cholesterol levels when used on a regular basis. Psyllium husk and prebiotic soluble fiber may also reduce cholesterol. They may also reduce the incidence of coronary heart disease. Oats, flax seeds and legumes or beans would be the recommended fibers.

Cancer

Research linking fiber to certain cancers is mixed. When fiber is eaten, food moves with the body faster, which some experts believe can prevent harmful substances present in some foods from affecting the colon and could protect against colon cancer. Eating high-fiber food did not seem to protect people from colon cancer. Other types of cancer which may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer. Research continues to be inconclusive.

Blood Sugar

Soluble fiber such as in legumes (beans), oats as well as in prebiotic fibers slows the absorption of blood sugar and thus helps regulate the sugar in the blood. Insoluble fiber on a regular basis is assigned to reduced risk of type 2 diabetes.

Type 2 Diabetes

Type 2 diabetes is easily the most common form of diabetes. It is characterized by sustained high blood sugar levels. It has a tendency to develop when the body can no longer produce enough of the hormone insulin to lower blood sugar to normalcy levels or cannot properly use the insulin that it does produce.

Heart Health

Research shows that fiber significantly cuts down on the risk of heart disease. Those who ingested typically 26.3 grams of fiber daily were at lower risk for developing heart disease or using a heart attack than those who ate less.

Skin Health

When yeast and fungus are excreted with the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins from your body, improving the health and appearance of your skin.

Diverticular Disease

Diverticulitis, an inflammatory reaction of the intestine, is one of the most common age-related disorders of the colon in Western society. In North America, this painful disease is estimated to happen in one-third of all those over age 45 as well as in two-thirds of those over age 85. Among male health professionals inside a long-term follow-up study, eating dietary fiber, particularly insoluble fiber, was related to about a 40 percent lower risk of diverticular disease.

High Fiber Diet For Weight Loss
High Fiber Diet For Weight Loss

Weight Loss

High fiber diets tend to be more filling and give a sense of fullness earlier than an animal and meat based diet does. Additionally, the soluble prebiotic fibers have been proven to turn off the hunger hormones manufactured in the wall of the gut and also to increase the hormones that give a feeling of fullness. Those hormones come in the wall of the gut.

The Nutritional Benefits Of Legumes For Health

Legumes are the plants in which the seeds grow in pods. The following article provides information about the various nutrients present in them and their calorie count.

Legumes Nutritional Benefits
Legumes Nutritional Benefits

Legumes are the plants in which the seeds grow in pods. Being very high in protein and something of the best sources of soluble fiber, legumes are a staple food in cuisines throughout the world. Moreover, there are several different types of legumes, which are usually classified as peas, beans or lentils. Whole, cooked beans are low in fat and supply high-quality protein as well as vitamins, minerals, polyphenols and other phytonutrients. Adding legumes to your daily diet may help reduce the risk of chronic diseases, such as, heart disease, diabetes mellitus, obesity and cancer.

They’re inexpensive nutrient-rich sources of protein. They can be substituted instead of animal protein in vegan diet. The seeds of the grain legumes are known as pulses.

Manage Your Weight

When you’re trying to lose weight or trying to maintain a healthy weight, foods that fill you up can make the main difference between sticking with a diet or giving directly into high-calorie snacks. The combination of protein, fiber and complex carbohydrates in legumes creates a very satisfying food that helps you feel full quickly and remain full longer. You’ll gain these benefits while consuming hardly any fat and a moderate number of calories.

Protein

Though the majority of us are aware of the fact that legumes are good for health, a lot of us do not know the exact nutritional value of this food type. Most types of legumes contain 20% to 25% protein. The protein content in legume thus remains, almost twice as much as what’s found in rice and wheat. Another benefit of consuming legumes on a regular basis is that the digestibility of the protein can also be quite high.

Fibre

Fibre includes all parts of plant foods that your body can’t digest or absorb. Pulses are extremely high in fibre, containing both soluble and insoluble fibres. While soluble fibre helps to decrease blood levels of cholesterol and control blood sugar levels, insoluble fibre helps with digestion and regularity.

Digestion

In spite of the fact that most legumes are highly nutritious, many people avoid them, due to the fact they are a bit difficult to digest and may lead to the formation of excess intestinal gas. Fortunately, you will find ways in which legumes can be made more digestible. Before cooking raw beans, you have to soak them in water, preferably for a few hours. Some varieties of beans, like chickpeas and kidney beans, ought to be soaked overnight before they are cooked.

Cardiovascular Health

Controlling your weight is important to prevent heart disease and diabetes, and including legumes with your meals provides complex carbohydrates and soluble fiber that may give you a feeling of satiety, or fullness, which helps to discourage overeating and control weight. Incorporating legumes into your diet might also lower your blood cholesterol levels. For example, one-half cup of pinto beans daily for 8 weeks lowered total cholesterol by 9 percent and low-density lipoprotein cholesterol by 10 percent in human subjects,

Complex Carbohydrates

Besides fibre, pulses contain other complex carbohydrates like resistant and slowly digestible starch as well as oligosaccharides. Resistant starch and oligosaccharides become fibre in the body because they are not digested or absorbed. In comparison, slowly digestible starch does get digested completely within the small intestine but this happens in a slow rate which keeps the body’s blood sugar levels nearer to normal.

Vitamins

Beans are usually rich in water-soluble and fat-soluble vitamins. Some of the vitamins that can be present in various legumes include Vitamin B1, Vitamin B6 and & K. Beans like pinto beans, black beans, kidney beans and lima beans can offer your body with more than 20% of the daily vitamin value per serving.

Allergy

A food allergy happens when the immune system in your body mistakes a certain food to be harmful and tries to fight them back. Then begins a process by which antibodies are produced, along with certain chemicals. It’s the chemicals in the body that usually trigger from the symptoms of allergy. Several people are allergic to different types of legumes like nuts and soybean. In such cases, most health experts advise people to strictly avoid legumes for allergy control purposes.

Healthy Foods That Will Boost Your Mood

It’s best to keep in mind that when it comes to staying healthy, and improving your mood, don’t expect miracles from one particular food.

Women Eat Mood Boosting Food
Women Eat Mood Boosting Food

You choose high quality whole foods you’re less inclined to endure the ups and downs of the high sugar, high fat diet. But beyond choosing healthy foods, we can make marked alterations in our moods with the foods we eat. From an excessive amount of caffeine to not enough whole grains, your diet impacts your mood. So it’s better to keep in mind that when it comes to staying healthy, and improving your mood, don’t expect miracles in one particular food.

Apart from this, food also influences our mood indirectly. The logic is simple. Food manages to keep us healthy. A healthy life is equivalent to a happy life. So, you could select the best food to change your mood on a bad day. Check out which foods can help you out right here.

Pomegranates

We know pomegranates are healthy but have you also know that eating one or drinking a glass of juice can help stabilise your sugar levels after you have eaten a high-calorie meal? That means that you get rid of the risk of an energy slump after dinner.

Cheese

Cheese, as being a dairy product, contains lots of protein. The milk content in cheese helps the brain to create serotonin. This chemical has the ability to calm your mind down. It helps to reduce anxiety and to improve your mood. So feel free to ask the waiter to include an extra topping of cheese to your pizza. It’s really worth the calories!

Avocados

Avocados contain good, healthy fats which are known for raising the levels of dopamine and increasing endorphins. Whether you consume avocados in the form of shakes or salad, this true food is perfect for lifting your mood whenever you feel blue!

Sunflower Seeds

Sunflower and pumpkin seeds are rich in Omega-3 fatty acids and packed with essential nutrients that have been shown to reduce the symptoms of depression and help provide you with a good night’s sleep.

Fruits

Feeling dull and blue? Pineapples, oranges, bananas, blueberries and strawberries will help you. Fresh fruits are rich in antioxidants and vitamin C. They renew your mind and keep you cheerful. You are able to opt for delicious fruit salads to rejuvenate your mood.

Tea

It appears high-tea might be the perfect combination for that euphoric feeling. With the carbs that come in the form of pint-sized sandwiches and today with tea contributing to a state of bliss, the traditional practice might just be enough to put us on “cloud nine.”

Nuts

Nuts like chickpeas, walnuts, almonds and sunflower seeds are perfect to uplift your mood. They contain fiber and protein, minerals and omega-3 fats. These nutrients possess the ability to instantly make you feel better, after consumption. Make sure they are a part of your daily diet and you will watch your mood improve as time passes.

Pineapple

Pineapple has many mood enhancing benefits. It provides a quick energy boost right after it’s eaten as well as providing plenty of fibre, which helps to reduce the digestion process leaving you happier and fuller for extended.

Fish

One of our personal favourites happens to be food of the cold-blooded kind. Well good news for individuals who also enjoy eating the paraphyletic group of organisms, research indicates that regular consumption of fish (such as tuna, salmon, sardines, mussels and trout) will elevate your mood. Fish contains Omega 3s, that is a nutrient not produced by the human body but has been known to have a mood-boosting effect.