| Search Sensei Talks |
|
|
| Labels |
|
|
|
| Monday, May 05, 2008 |
| Soluble fiber helping weight loss |
 I’m so lucky to be able to write about the things I’m passionate about! Mainly the benefits of colorful fruits and vegetables, wellness, weight loss and fiber! Every time I see new research findings confirming what I’ve been saying for 20 years, it just makes me feel happy. So here again, the power of fiber reigns supreme!
I’ve written about fiber and beans before…after all, I am the “Queen of Beans”. Beans contain a lot of soluble fiber, which helps reduce cholesterol and slows the release of glucose into the blood stream after a meal. If you want to read more about the many benefits of soluble fiber, visit the Journal of Nutrition or the National Center for Biotechnology Information.
But this time I’m particularly excited because in this recent study from the June issue of the British Journal of Nutrition, soluble fiber was found to assist in weight loss. Spanish researchers randomly assigned 200 overweight or obese patients to receive either a fiber mixture of 3 grams psyllium husk and 1 gram of glucomannan two or three times a day or a placebo for 16 weeks as part of an energy restricted diet.
After 16 weeks those who took the fiber mixture twice daily lost 4.52 kg (9.9 lbs), those receiving it three times a day lost 4.6 kg (10.1 lb) and those who took the placebo only lost 0.79 kg (1.7lbs). The difference was not statistically significant, but satiety after meals was increased in both fiber groups compared to the placebo. There was also a greater reduction in LDL-cholesterol (bad) in both fiber groups. For more information from the study click here.
So now you’re probably thinking what do I do with this information? Well, you can start by increasing your intake of foods rich in soluble fiber like beans, barley, brown rice, baked potatoes, carrots, apples, bananas, apricots and citrus fruits. Or you can take a spoonful of a fiber supplement like Metamucil (which is psyllium) with a large glass of water before meals. But remember, the more fiber you take in the more liquids you need to drink, otherwise it will remain like saw dust in your GI tract (and bind you up). Also keep in mind it’s always preferable to eat real food over a supplement.
Hey, if it helps you feel full, you’ll probably eat less and as the research showed, you may also loose a few pounds. You’ll also keep your bowels happy, and we all know that happy bowels make happy people!
- Josee
Labels: Diet, Health, healthy eating, Josee, Mindful Eating, Recent Research, supplements, Weight Loss
|
posted by The Sensei Team @ Monday, May 05, 2008   |
|
-->
add to del.icio.us
|
|
|
|
|
|
