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Bran / Fiber
Bran is an excellent source of dietary fiber, a general term for the indigestible
part of plant foods. Fiber is found in whole grains, vegetables, fruits, nuts
and seeds, and legumes. The two types of dietary fiber are soluble and insoluble,
the difference being that soluble fibers dissolve in water, and insoluble fibers
do not.
Soluble fiber ensures proper stool formation and regularity, prevents hunger
by filling the stomach and regulating blood sugar levels, and lowers cholesterol
when sufficient amounts are ingested. Good sources of soluble fiber include
oats, barley, legumes, and certain vegetables and fruits.
Soluble fiber binds with digestive acids made from cholesterol in the liver
and then dispels these acids in the stool, causing the liver to draw cholesterol
from your blood to produce more acids, subsequently lowering blood cholesterol
levels. Though soluble fiber reduces LDL (bad cholesterol) levels, it either
increases or maintains HDL (good cholesterol) levels.
Soluble fiber regulates blood sugar levels by slowing the passage of food into
the intestine, and controlling the amount of glucose entering the blood stream.
Blood sugar levels are drastically affected when high amounts of sugary foods
are consumed, by controlling these blood sugar levels, soluble fiber reduces
cravings and the need for sugary foods. This control also helps diabetic patients
as it prevents the sharp rise in blood sugar after meals and maintains normal
blood sugar levels.
Soluble fiber helps with obesity and weight loss/maintenance, as fiber is the
only food that gives a feeling of fullness without contributing calories. Soluble
fiber also reduces food cravings by controlling blood sugar, and through regular
bowel movement, dispels calories that may contribute to weight gain.
Insoluble fiber passes through the body more quickly than soluble fiber and
is effective and preventing and relieving constipation. New studies show that
insoluble fiber may reduce the risk of colon cancer by moving cancer-causing
substances through the digestive tract more efficiently. Insoluble fiber can
also help with weight control, as high-fiber foods take longer to chew and give
a feeling of fullness. Good sources of insoluble fiber include whole grain products,
certain vegetables, and nuts and seeds.
Both soluble and insoluble fibers should be incorporated into our diets. The
recommended dietary fiber intake is between 25-35 grams a day for the healthy
adult diet. However, certain problems can arise from eating too much dietary
fiber including gas, diarrhea, and bloating, especially when incorporated into
a diet too suddenly, and you should be sure to drink plenty of water when increasing
fiber intake.
When adding fiber to your diet, choose a variety of fiber-rich foods as opposed
to fiber supplements. Try adding bran to muffins, pancake batter, casseroles,
cereals, and salads. Add fruit to cereals to boost fiber content and sprinkle
bran on top, if not already consuming an all-bran type of cereal.
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