How does fiber reduce your fat cells and increases your metabolism rate?
What is the difference between soluble and insoluble fiber?
Fiber is the edible part of the cells of the plants that helps to fight off diseases and it is proven to help in weight loss. Fiber takes a longer time to digest and slows down the absorption of glucose (sugar) into blood stream preventing insulin spikes. (click on the link to read why insulin spikes are bad)
An adult should take an avergae of 30g of fiber per day per 1000 calories of diet, which should include both soluble (should make up about 25%) and insoluble (should make up about 75%) fiber.
What is soluble fiber?
Like the word soluble suggests, soluble fiber is absorbs water and becomes soluble in water.
What are the benefits of soluble fiber?
1) Helps to lose weight and lower fat absorption where the soluble fiber prevents fats from being absorbed by the body.
2) Lowers cholestrol by preventing some cholesterol from being broken down and digested
3) Slows down digestion rate of carbohydrates and prevents insulin spikes
4) Improve your gut health like probiotics does
What is insoluble fiber?
They do not dissove in warer and it helps to prevent constipation.
What are the benefits of insoluble fiber?
1) Prevents constipation as the insoluble fiber speeds up the movement of waste and prevents gastrointestinal blockages.
2) Reduces the risk of diseases
Overall, eating both types of fiber helps to increase metabolism rate, reduce obesity, heart dieases and diabetes.
Food high in both soluble and insoluble fiber:
1) Vegetables: artichokes, brocolli
2) Fruits: blueberries, raspberries, apples
3) Nuts and seeds: almonds, pumpkin seeds, chia seeds, chickpeas
4) Whole grains: brown rice, oats, quinoa, wild rice