Look beyond soluble and insoluble fiber to resistant fiber. Proven by studies to aid with weight loss, resistant fiber can aid in weight control more so than any other type of fiber.
What is Resistant Fiber
Sources of Resistant Fiber
Danielle
Adapted from Today's Dietitan magazine, sept 2012
follow me on instagram at @nutritionvault and check back for more health and nutrition tips :)
What is Resistant Fiber
- Resistant fiber helps keep you fuller for longer, increase your metabolism, and helps you consume less calories
- Resistant fiber has the highest satiety effect compared to all others fiber which helps with weight control.
- Resistant fiber is a type of fiber that is not digested in the small intestine, and is later digested by bacteria in the colon. For that reason, that piece of food yields less calories because the small intestine cannot break it down to get calories.
- The average american has about 4 grams of resistant fiber per day - NOT ENOUGH
- Aim for 15 to 20 grams of resistant fiber per day to get the maximum benefits
Sources of Resistant Fiber
- Natural sources
- Unripe banana
- Rolled oats
- Lentils
- White beans
- Pearl Barley
- Seek out pastas, flours, breads with added hi-maize starch (look on the ingridient list for cornstarch, corn bran, resistant corn starch)
- Hi-Maize corn starch - can be used as a supplement to increase the intake of resistant starch. It can be added to baked goods, flour replacement, sprinkled on top of oatmeal, smoothies, and added to sauces and casseroles.
Danielle
Adapted from Today's Dietitan magazine, sept 2012
follow me on instagram at @nutritionvault and check back for more health and nutrition tips :)
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