High Fiber Foods
In this chapter, I will give you some quick facts about fiber and some foods you should never eat.
Fiber is a nutrient which is originally healthy for the human body, and there are two kinds of fiber: Insoluble and Soluble fiber!
Insoluble fiber does not dissolve in water and it’s health benefits are of course, weight loss and digestive health. That’s why it helps prevent constipation. You can find fiber in wheat cereals, vegetables, and in whole grains. The reason why soluble fiber is so healthy, hoever, is that it regulates blood sugar levels and reduces cholesterol.
So both kinds of fibers play their own role in your body. That’s why it’s important to eat a lot of it!
It has been proven numerous times, and although the white spaghetti, roles, bread, and macaroni may taste a little better and don’t fill you up as fast, they are not as nearly as nutritious as the brown and whole grain ones.
Studies have shown that by eating foods such as oeatmeal or brown rice, your body burns calories twice as fast.
Fiber reduces the risk of heart disease and diabetes, and improves your LDL cholesterol level.
Here are some foods that contain a lot of fiber:
|Bran cereal, muffins, etc.||Celery|
|Low-fat milk||Green beans|
|Apple with skin||Brown rice|
|Orange juice||Whole wheat roles|
|Whole grain bread||Pears|
Trans Fats and Other Killers
Not only is it just wise to avoid processed sugars, and eat your grains, fruits, and vegetables, but one of the main ingredients that is making so many people in society overweight, is the wrong kinds of fat.
Become educated and learn more about different fats there are by reading this part here, and you’ll be more aware of what you are eating and how to avoid gaining weight like crazy!
Let’s keep it simple.
I am going to divide the food fats into three different categories: good fats, mediocre fats, and bad fats.
Let’s start out with the best ones.
Those are mostly prevalent in vegetables, seeds, fish, and nuts. They have less hydrogen atoms mixed into their carbon chains. They are liquid at room temperature, not solid. That’s how you recognize them.
There are two kinds of “good” fats:
- Polyunsaturated fats
- Monounsaturated fats.
Polyunsaturated fats are those you usually pour as liquid oil into a pan. Among them are sunflower oil, corn oil, and safflower oil. Your body needs those fats, and your body gets them from food.
They build cell membranes and are good for the covering of nerves.
There are two main types:
Omega-6 fatty acids and Omega-3 fatty acids. Both have health benefits.
Foods that contain good omega-3 fatty acids are in: mackerel, salmon, flaxseeds, walnuts, sardines and soybean oil. They prevent heart disease and strokes.
Foods with healthy Omega-6 farry acids are mong others: soybeans, corn oils, sunflower, and walnuts.
Foods you can eat which contain good fats are: Peanut oil, olive oil, avocados, and nuts. They are often found in the Mediterranean diets and dishes.
Definitely, don’t underestimate the health benefits of olive oil. Having been to Turkey, Spain, Italy and Greece myself, I realize how much they use it and how good it is for you, especially if it’s minimally processed.
Saturated fats are solid at room temperature. They are common in the American eating standard.
Saturated fats can be found in milk and milk products, red meat, cheese, and a lot of commercially manufactured foods.
If your diet includes a lot of saturated fats, it can increase your cholesterol level and harm your LDL cholesterol, which blocks arteries and the heart, so it is better to limit the intake of those fats each day.
These are the killers! They are the worst kinds of fats that make you gain weight and cause all the annoying and lethal diseases and conditions.
The bad fats are called “trans fats .” They are a byproduct of a process called “hydrogenation.” This evil process turns healthy oils into solids to make sure they don’t become sour.
In a way, it’s the right method for companies to preserve their products and keep flavors intact, but they definitely aren’t healthy.
Sometimes, trans fats are called “partially hydrogenated oil.”
Trans fats can damage the LDL choesterol in your bloodstream and reduce the amount of positive HDL cholesterol. They create inflammation, stroke, diabetes, heart disease, and other conditions.
Every time you eat 2% of calories from trans fats, you have a 23% higer risk of heart disease.
Trans fats are solid at room temperature. They can be found in stick margarine, pork and beef fat, butter, but also in cookies, cake, french fries, and a lot of fast food products.
Trans fats are in a lot of greasy, processed foods nowadays.
Make sure you always check packages for trans fats and cut down on your visits to fast food restaurants or snack bars if interested of starting a much leathier lifestyle
To wrap it up, now you know too about what are and which high fiber foods you should eat, and the type of trans fats and other killers you must and should avoid in order to presrve your health and stay alive as much as possible.
Till next tip I am aware of, stay tooned or subscribe to the news letter located above.