Dietary fiber is good for you. It speeds up elimination and adds bulk, helping prevent constipation, varicose vain, hemorrhoids, diverticulitis, irritable colon, appendicitis, gall bladder disease, and even colon cancer. Wheat bran isn't habit-forming like some laxatives. Water-soluble fibers, on the other han, bind with fats like cholesterol and carry them out of the body along with nasty carcinogens, reducing your risk of heart disease and colon cancer. High-fiber diets have also been used in the treatment of diabetes and hypertension. Oat bran, dried beans, and apple pectin are especially effective.
But that's not all. Fiber holds food in your stomach longer, preventing a rapid rise in blood sugar, slowing down calorie absorption, and staving off hunger a little longer. Dried beans are also good, especially if they are presoaked and well cooked to release the soluble fiber. But there are other excellent choices, including oats, buckwheat, pasta, peas, sweet potatoes, corn, apples, orange, and wheat bran.
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