25 G Of Fiber Per Day For Low Cholesterol
Author: Joe Fowler
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
The required minimum of 25 grams of fiber per day helps keep blood sugar and lipids normal. This is how?
A minimum of 25 grams of fiber should be consumed per day for good health and low cholesterol.
Fiber is a type of carbohydrate found in foods of plant origin.
There are 2 types of fiber , soluble and insoluble. Both types are good for our health.
Solubles create a specific gel-like substance in the gut that slows down the absorption of nutrients. This de facto protects the body from a sharp rise in blood sugar and "catches" some of the lipids, so they can not be absorbed.
Sources of soluble fiber are oats, legumes and many fruits.
Insoluble fiber , such as that found in whole grains, legumes, and most vegetables, helps maintain softer intestinal contents and a "regular stomach." Both types of fiber contribute to the feeling of satiety.
A study published in The Lancet documents that taking 25 grams of fiber is associated with a number of health benefits : maintaining optimal weight, blood pressure, blood sugar, cholesterol, which are associated with a lower risk of developing diabetes. , cardiovascular disease, breast and colon cancer.
The survey is based on data from another 243, covering data from an enviable 4,600 people.
We often avoid consuming carbohydrates in our diets . But it should be borne in mind that there are bad and good carbohydrates. By avoiding the latter, we deprive the body of the listed benefits, for example.
Given that we work in offices and with many people, the consumption of high-fiber foods can create discomfort - gas and bloating. But this effect appears in the beginning when we start consuming more fiber-rich products. Over time, the complaints settle down. To save inconvenience, you can initially drink OTC product.
How can you get the necessary fiber with the menu? With a portion of lentils, a little hummus, a salad of tomatoes, cucumbers and lettuce, half of the recommended daily dose of fiber is obtained , in addition to providing the body with calcium, iron, potassium and protein.
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