7 good benefits of fiber consumption
Fibers contribute to the regulation of blood glucose levels because they slow down the absorption of sugar. They can also help lower the glycemic index of food – nutritionists explain.
If you are in the group of 1% of the population suffering from celiac disease, then you are certainly a person on a gluten-free diet. This restrictive diet excludes many grains rich in fiber (wheat, oats, barley). Every person who does not consume gluten should then find an adequate substitute for food rich in fiber. There is an abundance of gluten-free fibrous grains (quinoa, brown rice and buckwheat) in health food stores and markets.
- Fiber slows digestion – fiber can help lower the glycemic index (GI) of foods. Foods rich in fiber with a low GI will give a feeling of satiety and reduce the possibility of overeating during the next meal.
- They lower blood sugar – studies have shown that fiber lowers blood sugar by slowing down the absorption of sugar. A fibrous diet reduces the risk of type 2 diabetes.
- Fiber lowers bad cholesterol – soluble fiber has been proven to reduce bad cholesterol. Oats, beans and lentils are rich in these nutrients.
- Trigger for the development of good bacteria – prebiotics are a special type of plant fibers that stimulate the development of “friendly” bacteria responsible for the health of the organism. Inulin (prebiotic fiber) is contained in wheat, onion and garlic.
- Fibers stimulate digestion – fibers enable easier digestion of heavy and fatty foods. They make digestion easier even though they give it density. They prevent the occurrence of constipation with sufficient fluid (water) intake.
- Protects against heart attack-research confirms that blood pressure is lower in people who consume enough fiber. That is why the risk of heart attack is lower.
- They help weight loss – you will consume 15% fewer calories during a meal if you eat an apple 15 minutes before a meal. It is a great help to people who want to lose body mass.