Weight Loss and Better overall health Start with getting adequate fiber in the diet!
What is Fiber made of?
Whole grain has 3 parts:
Germ (for reproduction)
What is the difference between Whole Grain and White Flour?
100 yrs ago someone figured out how to separate the bran from grains of wheat leaving the starchy, white interior (endosperm) to be ground into flour. White flour is stripped of the most nutrient-rich part of the grain as well as the fiber.
White bread is “dead” bread. Why is the color of white
bread so white when the
flour taken from wheat is not?
It’s because the flour used to make white bread is chemically bleached, just like when you bleach your clothes.
So when you are eating white bread, you are also eating residual chemical bleach. Flour mills use different chemical bleaches, all of which are pretty bad. Here are a few of them: oxide of nitrogen, chlorine, chloride, nitrosyl and benzoyl peroxide mixed with various chemical salts.\
Why is fiber great for weight loss?
Fiber is good for weight loss because:
Fiber Flush Effect – Fiber is not broken down in the digestive system so the calories are not absorbed. You can expect to “flush” about 7 calories for each gram of fiber ingested. A person eating a high fiber diet can flush as much as 245 calories!
Fiber helps feeling of fullness.
Fiber has a low calorie density (less calories per volume of food) so you can eat more.
What are other benefits if Fiber?
Promotes regular bowel function
Moves bulk through the intestines
Helps balance the pH (acidity) in the bowel
Lowers LDL (bad) cholesterol
Regulates blood sugar
How much Fiber do I need?
High fiber diet = 25-35 grams daily
A low fiber diet = less than 20g per day
Most Americans eat 10-12 grams per day
Get both Soluble and Insoluble by eating a variety of foods
No fiber in meats, dairy or juice
Tips for increasing fiber
As you increase fiber be sure to increase water as well – 1 glass for every 5 grams.
Watch out for fiber supplement from a calorie perspective – shoot for 15 to 25 calories for 5 grams of soluble/insoluble, some have as many as 90 calories and only one type of fiber