Huge Diet Tips

August 1st, 2009 | By customizedworkoutplans

Dietary Fiber is the Real Deal

The US department of food an agriculture devoloped the My pyramid which suggests that half of your grains be whole grains.  Why whole grains?  Because whole grain foods are high in dietary fiber.  Unless you have been living under a rock or haven’t been shopping for food in local grocery store for the past 3 years, you probably know by now the dietary fiber is “good for you,” but why?  It has taken over supermarket bakery sections and bread isles.  How much fiber should I have in my diet?  What makes it so effective?

The truth is that the average person does not get the right daily amount of  fiber in their diet.  According to a recent survey conducted by the National Fiber Council, 65 percent of people try to eat foods that are high in fiber but 88 percent of people don’t know the number of grams of fiber recommended per day for a healthy body.  To put this subject to rest, based on a 2,000 calorie diet, your diet should contain 28 grams of fiber or 14 grams of fiber per 1,000 calories.

Well thats great, now I know how much I need, but where do I find it?  Fruits, vegetables, whole grain breads, beans, oats, nuts, seeds, and brown rice.  However not all fiber is created equal.  There are 2 types of fiber: soluble and insoluble fiber.  Whats the difference?  Soluble fiber is able to dissolve in water, while insoluble fiber is not able to dissolve in water.  Both fiber types cannot be digested, however soluble dietary fiber can be fermented by bacteria within the intestines.  Soluble fiber also absorbs water to become a gelatinous substance that passes through the body.  This gelatinous subsance is excreted as feces and will contain fats, cholesterol, and fat soluble vitamins.  Insoluble fiber, passes through the body relatively unchanged.

How does fiber actually work?  Fat and cholesterol can only pass through the small intestine wall with the help of a micelle ( a spherical shaped structure composed of phospholipids).  Soluble fiber prevents the formation of micelles therefore preventing the absorption of fat and cholesterol and in combination with insoluble fiber increase fecal matter.  By minimizing fat absorption you limit the total amount of calories you are taking in.  With1 gram of fat containing 9 calories… thats a lot of calories.  This makes dietary fiber such a great weight loss tool.  Because cholesterol is not absorbed due to interupted micelle formation, this makes dietary fiber a great cholesterol lowering tool.  *Note: Dietary cholesterol does not have a large effect on serum cholesterol because cholesterol is also produced in the liver and can be overactive in individuals with high LDL cholesterol levels*

Now you know why and how dietary fiber is so effective.  You have also learned how much fiber should be in you diet.  Apply this information to your lifestyle and watch the pounds come off.  Dietary fiber is not just for those losing weight but also needed to maintain healthy bacteria and intestinal function.

More nutrition information and sample eating programs at vastmuscle.com

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