Following an eating plan that centers around whole-grain foods versus refined grains can help you reduce belly fat and other health risks. See Eat Your Way to a Trimmer Waist. But shopping for whole grains can be confusing with all the varying descriptors. So here’s a guide to help you decipher what’s whole grain and what’s not.
To qualify as a whole grain, 100% of the original kernel – all of the bran, germ, and endosperm – must be present. All grains start out whole, but during the refining process, the bran and germ are removed. As a general rule, look for the key word “whole”, such as “whole grain”, “100% whole grain”, or “whole wheat” when shopping for a whole-grain product and see that it’s listed as the first ingredient on the food label.
For good health, aim for getting in 40 gm of fiber every day — but all fibers are not alike. If you’re a diabetic, cardiac patient or at risk for heart disease, it’s a good idea to know the difference.
Dietary fibers are found naturally in plants. They’re the parts that don’t break down in your stomach and pass through your system pretty much intact. Fiber is separated into two main types: “soluble” (or high-viscosity) and “insoluble” (or low-viscosity fibers). They’re both important, but they’re different in how they react with water and their effect on your body.
High-Viscosity (Soluble) Fiber
Dissolves in water and forms a viscous gel in the intestines which slows down digestion.
Helps lower LDL or “bad” cholesterol.*
Slows the emptying of food through the G.I. (gastrointestinal) tract, so it helps control blood sugar and diabetes.
Makes you feel full longer which helps control body weight.
*LDL cholesterol is needed to produce hormones and provide structure to cell membranes, but because excesses can accumulate in the blood vessels and promote atherosclerosis, it’s been branded as the “bad” cholesterol.
Did You Know…
Soluble fiber acts like a “cholesterol sponge“. It soaks up cholesterol-laden bile salts in your intestine and eliminates them with other waste. To produce more bile acids (compounds needed to transport and absorb fat and fat-soluble vitamins), your liver must use the LDL cholesterol in your bloodstream. That means there’s less to collect and harden on the walls of your arteries! Continue reading “♥ Daily Dose | Best Fiber Fix for Cardiacs and Diabetics”→