Wellness

The best soluble fibers for weight loss

Soluble fibers are great allies for weight loss. There are various ways to accompany a slimming diet. The satiety, provided in large part by the benefits of fiber, is an essential concept. On this, you could integrate some foods rich in soluble fibers to best help you to losing weight.

Soluble fibers, what are they?

It is advisable to speak first of fibers before deepening its knowledge in soluble fibers. Fibers are then called carbohydrates as well as the lignins which are contained in plants. Usually, fiber is not assimilated by the digestive system.

They are neither absorbed nor digested. However, there are fiber variants that are already isolated from the start. They are still not digested by the system, but the carbohydrates they contain will be retained. There are two types of fiber: soluble fiber and insoluble fiber.

Soluble fibers

Soluble fiber is fiber that retains a large amount of water. Indeed, they can stagnate up to 30 grams of water in the body.

Insoluble fiber

Insoluble fiber differs from soluble fiber in the amount of water retained. The latter can only retain 30% less than those of soluble fibers, i.e. 20 grams.

Usefulness of soluble fiber in a diet

Fibers are elements widely used in slimming diet. They create a great feeling of satiety. This is explained by the fact that they contain a large amount of water and their slow digestion, as already mentioned above. By making the digestive system work for a long time, the fibers create a longer feeling of satiety. This makes it difficult to resist cravings for unhealthy snacking between meals, enemies of a weight loss program.

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Soluble fibers, in addition to its property of appetite suppressant, have other virtues. One can speak in particular of the reduction of the level of cholesterol in the blood. We can also mention the facilitation of intestinal transit. This last point is also very beneficial for someone who wants losing weight quickly.

The elements necessary for the proper functioning of the metabolism are quickly assimilated by the body. This allows harmful elements such as bad fats to be dispensed with. Certain types of soluble fiber can have significant effects on health and metabolism as well as your weight according to one study (1). Additionally, another research(2) shows that people who eat more soluble fiber have a lower risk of belly fat.

Fiber needs

Fibre, whether soluble or insoluble, is always necessary for the proper functioning of the metabolism. In one weight loss diet, we tend to favor the appetite suppressant and intestinal transit effects. It is therefore important to note the minimum amounts that an adult should ingest each day regarding fiber. It is 25 g for women and 38 g for men.

The 5 foods high in soluble fiber

A large number of soluble fibers are found in plants. Plants are therefore the preferred elements for a slimming diet if we want to take advantage of their virtue. This is particularly interesting since the plants contain other useful elements within the framework of a weight loss program such as vitamins, antioxidants…

Brussels sprouts

Brussels sprouts are a variant of cabbage that stand out for their tiny size. Compared to its congeners, Brussels sprouts have a fairly mild flavor that tends towards a certain bitter taste. You can find them almost all year round. Brussels sprouts are a plant rich in soluble fiber. Indeed, there are 3 grams for half a cup of cooked cabbage. For your dieting, you should prefer steamed Brussels sprouts. It is advisable to notch the root by encrusting a large cross, this so that the cabbage can be cooked thoroughly.

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asparagus

Asparagus is a green plant known in the field of slimming. It has a good number of virtues, both in the slimming and medical field. It contains a large amount of water and is low in calories. There are indeed 25 Kcal per 100 grams of asparagus. The active ingredients of asparagus are also very interesting for a diet. Carotenoid, vitamins, mineral salts, thiols, and many antioxidants are contained in asparagus. Being a plant rich in soluble fibres, asparagus is advocated in slimming diet and we also note the existence of an asparagus diet. Also a natural source of protein, asparagus is a plant of choice if you want lose fat fast.

Kidney beans and chickpeas

Kidney beans and chickpeas are the seeds of choice in a weight loss program. They contain a lot of water. One can also note with them the lens. These seeds are elements that provide a feeling of satiety quickly and for a long time. They are natural appetite suppressants. Besides that, red beans, lentils and chickpeas are also appreciated for the amounts of proteins that they contain. Indeed, the latter are very active in a nutrition programin particular, when it includes exercises.

Oats and oat bran

Oats and oat bran are excellent sources of soluble fiber. The first is a plant that exists all year round. One can therefore create and follow his imagination in the ingestion of oats. This taking into account the requirements of a diet. However, oats are low in calories and can be paired with most beverages. It is nevertheless preferred in fruit smoothies to have a smoother texture and rich in fibers.

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Citrus fruits and dried prunes

Citrus fruits contain a lot of water. They also contain a large amount of soluble fiber. Indeed, we tend to favor slimming diets using these elements such as orange, grapefruit. Also containing a certain amount of ascorbic acid, citrus fruits are excellent slimming allies. One could also think of other fruits that contain a lot of soluble fiber such as dried prunes.

Are soluble fibers part of your diet?weight loss ?

References :

  • Wong JM, Jenkins DJ. Carbohydrate digestibility and metabolic effects. J Nutr. 2007 Nov;137(11 Suppl):2539S-2546S. doi: 10.1093/jn/137.11.2539S.
  • Samip Parikh, Norman K. Pollock, Jigar Bhagatwala, De-Huang Guo, Bernard Gutin, Haidong Zhu, and Yanbin Dong. Adolescent Fiber Consumption Is Associated with Visceral Fat and Inflammatory Markers. J Clin Endocrinol Metab. 2012 Aug; 97(8): E1451–E1457. Published online 2012 May 16. doi: 10.1210/jc.2012-1784.
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