Believe it or not, there is a food component that is able to control your appetite and regulate blood sugar, at the same time it makes you feel full for longer and reduces cravings. It seems a lie, but it’s real and it’s called fiber.
Although fiber is a carbohydrate, it has a property that prevents it from becoming glucose, so it does not raise blood sugar levels as carbohydrates normally do. In fact, fiber slows the entry of glucose into the bloodstream.
Glucose is the main source of energy normally used by our body, but if it is unable to get glucose to convert to energy, you must resort to accumulated fat to produce energy. This equation gives a fairly obvious result: we will simply lose weight.
Do we consume the necessary fiber?
Despite all the benefits that fiber offers, some studies have shown that, on average, people do not consume the recommended daily amount of fiber to be able to take advantage of their benefits.
Women should consume around 25 grams of fiber per day and men from 35 to 40 grams. But the average person consumes around 15 grams of fiber daily.
To increase our daily fiber intake, we simply need to add more fiber-rich foods to our diet, such as spinach. It also helps that we divide the amount of total fiber we should consume in one day, through the 3 meals.
With that in mind, we can start our day by adding a cup of cooked spinach and two cups of mushrooms which, when cooked will become half cup, our eggs. This creates a breakfast rich in fiber.
Throughout the day we can feel cravings for eating different things that are normally loaded with carbohydrates. When we feel those cravings, rather than yield to the great temptations, you better be satisfied with high-fiber snacks, as can be paprikas with humus, or wrap cheese and ham with a leaf of romaine lettuce.
Artichokes are the vegetable with most existing fiber , so also may be used in this way, soaking in butter, for example.
3.Eat more vegetables
The ideal is to look for moments in which we can increase our consumption of vegetables and if they are rich in fiber, the better. For this, a good example would be a chicken salad with good portions of vegetables. Broccoli and mushrooms are especially good at creating high-fiber lunches.
4.Learn to love legumes
Black beans and lentils have a good amount of fiber. Therefore they can be the basis for a good soup with a great contribution of fiber. The only disadvantage is that they are also high in carbohydrates, so if you are in the middle of a low carb diet , you should measure yourself with these legumes.
Whole wheat bread is always the best option when it comes to fiber. Select one that is 100% integral, since other types do not ensure that it is a completely integral grain. Also, in other wheat-based products that you consume, try to choose the integral version whenever possible.
6.Consume it whenever you can
Take every possible opportunity you have to add more fiber to your food. For example, if you have a cup of cereal or oatmeal, at breakfast, add another component rich in fiber such as wheat germ.
7.Suck with fruit and not with juices
Instead of taking juices, it is better that you simply eat the fruit as such, and thus obtain more fiber. For this, berries (grapes, strawberries, blackberries) are usually the best option, since they are the fruits with the most fiber.
Consuming the appropriate levels of daily fiber will bring us many health benefits, in addition to helping people who want to lose weight or stay.
It is not always easy and intuitive to be aware of the fiber we consume, so with the use of these seven tricks, it becomes much easier to take the daily amount of fiber we need to take advantage of all its benefits.
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