A crucial ingredient that is often overlooked is fiber. Fiber is simply a term for carbohydrates that your intestines cannot break down. Depending on whether it dissolves in water (soluble) or not, it is classified as soluble or insoluble (insoluble).
Insoluble fiber primarily serves as bulking agents and gives substance to your stool. On the other hand, some types of soluble fiber have a substantial impact on your weight, health and metabolism. Let’s understand what these types of fiber mean.
What Are the Different Types of Fiber?
Insoluble fiber primarily serves as a bulking agent to help produce stool and help it move through the intestines since it does not combine with water. This can relieve constipation. Beta-glucan and glucomannan are soluble fibers that, when combined with water, form a viscous, gel-like substance that slows the rate at which the stomach releases digested food into the intestine.
You can avoid gaining belly fat and reduce fat by eating more soluble fiber. Numerous other studies have shown a reduced risk of fat in individuals who consume more soluble fiber. Now that we understand how these fibers differ, let’s understand how they can help you lose weight.
How can fiber help us lose weight?
Let’s be clear, fiber is not a one-stop weight loss solution. However, contrary to popular belief, it does not hinder or affect our weight loss. When consumed properly along with a balanced diet, it can aid in weight loss. There are several ways that soluble fiber can help with fat loss.
Here are some ways that consuming fiber boosts weight loss:
1. Improves gut bacteria health
Intestinal bacteria, unlike other bacteria, are benign and interact well with humans. The bacteria help with functions such as making vitamins and processing waste, while providing humans with a place to live and nutrition to eat. Numerous studies also show that those who consume more soluble fiber have a greater diversity of bacteria and better health outcomes, even though it’s unclear why this is the case. In addition, a recent study has shown that the risk of abdominal fat is reduced in individuals with a wider range of gut bacteria.
2. Reduces appetite
To lose weight you need to be in a calorie deficit. This means that your body has to expend more calories (energy) than it absorbs. Many people find calorie counting helpful, but if you make the right meal choices, it may not be necessary. Your calorie intake can be lowered by anything that curbs your appetite. You can lose weight automatically when your hunger decreases. It is well known that fiber can reduce hunger. However, there is some evidence that a certain type of fiber has this impact.
3. Helps maintain weight
An important step in losing weight is to maintain it. You’ll likely eat less and feel fuller longer if you eat high-fiber foods instead of low-fiber foods, as they tend to be more satiating. In addition, high-fiber foods take longer to be consumed and are less “energy dense,” meaning they contain fewer calories per unit of food.
4. Improves blood sugar control
Having diabetes or insulin sensitivity not only slows weight loss, but can also make it easier for you to gain unnecessary weight. Fiber, especially soluble fiber, can control blood sugar in diabetics by slowing the absorption of sugar. Insoluble fiber can help lower the risk of type 2 diabetes by following a nutritious diet.
5. Lowers bad cholesterol
Low-density lipoprotein, or “bad” cholesterol levels can be lowered by the soluble fiber in beans, oats, flax seeds and oat bran, which can help lower total blood cholesterol levels. According to studies, high-fiber foods can also help your heart by lowering blood pressure and inflammation. This helps reduce your chances of gaining weight and improves overall health.
Now that we understand how fiber can be beneficial to the body. Be sure to include it abundantly in your diet.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV claims no responsibility for this information.
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