What are the fibers that help us lose weight? Our advice is to choose the right one
Fiber, all health experts tell us that we should consume more because it is good for transit and slimming. Yes but, concretely, how do we do that? Little explanations and tricks to ingesting the maximum amount of fiber without drastically changing your diet.
By increasing our fiber intake, we have everything to gain! Because of its benefits because the fruit provides sugar, which remains sugar, even if it is natural. Good to know: Cooked vegetables contain more soluble fiber, while raw vegetables contain insoluble fiber. It is important to diversify the two
types: raw in salads, steamed, stewed, gratin, soup ... extra to stay slim. By what miracle? Fiber has a natural appetite suppressant effect, an essential asset when you want to control your weight and calorie intake. But what exactly is fiber? By definition, it is a group of non-digestible components found in certain foods (fruits, vegetables, and whole products). also ? There are two categories:
Soluble fiber is the secret to weight loss
Soluble fiber has the peculiarity of forming a kind of gel in the digestive system where it binds to fats. Thus they reduce the absorption of cholesterol and fats and slow down the digestion of carbohydrates (sugars), which slows down the rise in blood sugar (blood sugar level). They then lower the glycemic index at the meal and avoid much of the pressure on insulin involved in weight gain and type 2 diabetes. Finally, they prolong feelings of satiety. As its name suggests, soluble fiber dissolves in liquids. Good sources: apples, pears, eggplant, oats, legumes...
Insoluble fiber, transit friendly
Insoluble fiber traps water in the digestive tract and swells. Thus they increase the size of the food bolus and facilitate transit. Good sources: Wheat bran, whole grains, cabbage, spinach...
4 essential tips for increasing fiber
When we know that each person ingests an average of 11 grams of fiber per day, we are far from the number recommended by ANSES and the World Health Organization. One of the reasons: we are consuming more and more industrially refined products, which have lost their natural spores and envelops, and which contain essential nutrients: vitamins, minerals and fibre. We also eat a lot of animal protein (meat) without fiber. To reach our daily quota, it's not that hard! Here's what to do:
- Eat 5 fruits and vegetables a day, that is, 400 grams, with a preference for vegetables because fruits provide sugar, which remains a natural sugar. Good to know: Cooked vegetables contain more soluble fiber, while raw vegetables contain insoluble fiber. It is important to differ between the two: raw in salads, steamed, stewed, gratin, soup ... As for fruits, it is better to nibble on them because in the juicy version (and even more so if they are artificial), they lose their valuable fiber.
For satiation with fiber, also consider exotic fruits! Thus, 100 grams of jackfruit (or jackfruit) covers 11% of the recommended daily intake.
Whole products are preferred because foods made with white flour are very poor in nutrition. To make cakes, pancakes or bread, take buckwheat, buckwheat, millet, lupine, rye flour ... For bread, prefer whole grains, whole, bran, pumpernickel ... For pasta: switch to whole noodles, buckwheat, quinoa, lentils; For a snack, enjoy cereal biscuits instead...
- Pulses consumed: lentils, peas, chickpeas, white and red beans, kidney beans ... can replace starchy foods. Together with green vegetables on the plate, everything is balanced and carries well. It is a good fortress against gnawing.
- Turn up the volume. Derived from the seed shell of the grain, it is a concentrated fiber. You can find it in powder form in the health food section. Wheat bran is most effective in speeding up transit. Oat bran suppresses the appetite well. The correct dose? 1 to 2 tablespoons per day (= 3 to 6 g of fiber) to include in soups, salads, purees, dairy products, pancake batter, pie... Preferably choose organic to avoid pesticides.
7 easy tricks to swallow more fiber
In order not to break your head, you can simply start by making some smart exchanges.
. 80 grams of breakfast baguettes per 80 grams of whole wheat or rye bread = +2 grams of fiber.
. 50g of cornflakes per 50g of oatmeal or muesli (no added sugar) = +2.5g of fibre.
. 200g of pasta or rice (cooked weight) per serving of legumes = +7.5g of fiber.
. 30 grams of appetizing crackers per 10 black olives (30 grams) = + 3 grams of fiber.
. 1 beef patty per soybean slice = +7gm of fiber.
. 20 grams of milk chocolate (1 bar) per 20 grams of dark chocolate (20 grams) = 2.5 grams of fiber.
. 3 snack crackers per 8 almonds (unsalted) or 3 figs = + 3g.
As you can see, it's not that complicated! Above all, it is worth changing your habits a bit. Give it a try, and soon enough, you'll see your efforts rewarded. With the right intake of dietary fibre, you'll have a flatter stomach, better digestive comfort, less craving to snack... and a lot easier to lose weight.