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Got Fiber?
Recently my
wife started using beans in some of our
staple meals like tuna salad, scrambled
eggs and turkey burgers. What started as
a way to add “super foods” into our diet
has turned into a household favorite.
Not only do the beans add a dimension of
texture and taste, they allow the same
quantity of tuna fish, eggs or ground
turkey to go at least 20% further. Now
we spend less money per homemade meal,
eat less saturated fat per meal and pass
toxins through our systems more
efficiently.
Black, Garbanzo, Lima and Kidney beans
are great because they contain a
significant amount of fiber, which gives
you the feeling of being full. In
addition, fiber absorbs sugar; thereby
keeping your body from storing excess
sugar as fat.
Most fruits
and vegetables contain fiber. The
problems occur when we extract the juice
from fruits and leave the fiber (pulp)
out, when this happens you’re left with
all the sugar and none of the natural
fiber to balance the digestion.
If you’ve had trouble losing weight, or
always seem to feel hungry, try adding
fiber into your meals; I believe you’ll
be surprised at the “beanefits.”
If losing
weight is not a problem, think about all
of the other Health benefits. Getting
enough fiber in the diet can lower the
risk of developing certain conditions:
-
Heart
disease. Evidence has been growing
to support the notion that foods
containing soluble fiber such as
oats, rye barley, and beans can have
a positive influence on cholesterol,
triglycerides, and other particles
in the blood that affect the
development of heart disease. Some
fruits and vegetables, such as
citrus fruits and carrots, have also
been shown to have the same effect.
-
Cancer.
The passage of food through the body
is speeded up when fiber is eaten.
Some experts believe this may
prevent harmful substances found in
some foods from affecting the colon
and may protect against colon
cancer. (However, a recent study
conducted by Harvard University
concluded that eating high-fiber
food did not appear to protect
people from colon cancer.)
Additional types of cancer that are
linked with over-nutrition and may
be prevented by a fiber-rich diet
include breast cancer, ovarian
cancer, and uterine cancer.
-
Diabetes. By adding fiber to your
diet you can help regulate blood
sugar levels, which is important in
avoiding diabetes. In addition, some
people with diabetes can achieve a
significant reduction in their blood
sugar levels and may find they can
reduce their medication.
-
Gallstones and kidney stones. Rapid
digestion leads to a rapid release
of glucose sugar into the blood
stream. To deal with this situation,
the body is forced to release large
amounts of insulin into the
bloodstream, which can make a person
more likely to develop gallstones
and kidney stones.
Written by
DanielCrouch, True Balance Health
and Wellness
Personal Trainer & Wellness
Guide.
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