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Top 10 High-Fiber Foods

Top 10 High-Fiber Foods
Fiber is a form of carbohydrate found in plants that humans lack the enzyme to digest. It helps us feel fuller on fewer calories, keeps things moving through the gastrointestinal tract, can help support cardiovascular health, and can help support healthy blood sugar levels by slowing the absorption of sugar after a meal.
 
If you’re looking for a simpler way to slim down and improve your health, eating more fiber may help you get there.
 
Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease.
 
So, the question is, are you getting enough fiber?
 
The 2015–2020 Dietary Guidelines for Americans recommends that women ages 19–50 get from 25–28 grams of fiber daily; men ages 19–50 should aim for 30–34 grams daily. Due to today’s lacking Western diet, it is estimated that less than 5% of population get the recommended amount of dietary fiber each day.
 
All of the foods listed below are not just foods with the highest fiber content, but essential nutrients that help our bodies thrive.

Flaxseeds

Total dietary fiber: 2.8 grams of fiber per tablespoon of whole flaxseeds (10 grams) 
Essential nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids

Chia Seeds

Total dietary fiber: 10.6 grams per ounce (28 grams)
Essential nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids

Coconut

Total dietary fiber: 7.2 grams per cup (80 grams)
Essential nutrients: Manganese, omega-6 fatty acids, folate, selenium

Almonds

Total dietary fiber: 11.6 grams of fiber per cup (95 grams)
Essential nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids

Artichokes

Total dietary fiber: 10.3 grams of fiber per medium artichoke (120 grams)
Essential nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous

Raspberries

Total dietary fiber: 8 grams of fiber per cup (123 grams)
Essential nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate

Avocados

Total dietary fiber: 10.1 grams per cup (150 grams) 
Essential nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium

Peas

Total dietary fiber: 8.8 grams per cooked cup (160 grams)
Essential nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein

Chickpeas

Total dietary fiber: 12.5 grams of fiber per cup (164 grams)
Essential nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids

Lentils

Total dietary fiber: 15.6 grams of fiber per cup (198 grams)
Essential nutrients: Protein, iron, folate, manganese, phosphorous

Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?

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Not all calories were created equal

How many of you have been told that if you burn more calories than you eat, weight loss will be inevitable? How many of you have discovered that this advice does not seem to apply to you no matter how hard you try?

Then you think, “I must be doing something wrong, I’ll exercise more and I’ll eat fewer calories than I already am, that should work!” Unfortunately, more often than not it doesn’t.

You might think that a calorie is a calorie. But the way the body breaks down carbohydrates, protein and fat, and the effect they have on our bodies differ vastly. Instead of just counting calories, you should take care where these calories come from. The source of the calorie changes how you digest it and how you retrieve energy from it.  Even more important is the fact that different foods and macronutrients have a major effect on the hormones and brain centers that control hunger and eating behavior. The foods we eat can have a huge impact on the biological processes that govern when, what, and how much we eat.

Selection of food for weight loss

Protein

Protein keeps us feeling fuller for longer by slowing digestion, but its primary role in the body is to maintain and build new cells, growing and adding new tissues. Protein is beneficial for weight loss, as it contributes to satiety and offsets the amount of lean muscle that is burned for energy, in addition to fat, during a calorie deficit.

Proteins provide about 4 calories per gram but there are higher quality proteins, which may reduce appetite and optimize muscle repair and recovery (fish or eggs), and lower quality proteins (hamburger meat) that are loaded with branched-chain amino acids, which have been linked to metabolic disease and insulin resistance.

Carbohydrates

Carbohydrates are by far the most complex because our bodies use the different types of carbohydrates (such as fiber, starch, and sugar) in very different ways. Carbohydrates are used by the body as a quick source of energy, particularly for the brain, liver, and muscles.

All carbohydrates provide 4 calories per gram (with the exception of fiber, which our body can’t digest). Though not a source of calories, fiber is considered a high-quality carbohydrate since it slows digestion and moderates the absorption of other nutrients, like sugar. For this reason, high-quality carbohydrates typically contain fiber and are minimally processed. These include fruits, vegetables, whole grains, and legumes. Lower-quality carbohydrates almost always lack fiber and add little more than “empty calories” to our diets.

Carbohydrates have been categorized as simple or complex in the past but many doctors are pulling away from those narrow categories and moving toward glycemic index. An apple is a simple carbohydrate because it is digested quickly by the body, but the fruit is better for you than other simple carbohydrates like chips or crackers. That’s why the glycemic index as a more accurate measure of a food’s value (good or bad). When something has a low glycemic index, it raises your blood sugar levels slowly, increasing your insulin levels gradually.

Apple 600

Focus on low-glycemic foods like whole-grain pasta, wheat bread, fruits, beans, and nuts. High-glycemic foods include candy, croissants, and scones. By choosing the low-glycemic foods and thus the minimally processed foods, people can lose more weight, feel fuller longer, and remain healthier.

Let’s take it a step further and compare calories from two different types of sugar: glucose and fructose.

Starchy foods like rice, potatoes, and pasta are predominantly made up of glucose, a simple sugar that can be burned for energy by every cell in our bodies. It’s stored in our liver and muscles for a quick source of energy during exercise or while we sleep. Unprocessed starchy foods, like brown rice, potatoes with the skin on and whole-wheat pasta, contain the food’s natural fiber as well as some vitamins and minerals.

Fructose can only be broken down in the liver. It’s also the sweetest tasting of the three simple sugars. In nature, fructose is found in fruits bound tightly to indigestible fiber that, as we already know, reduces and slows its absorption. Unfortunately, the majority of fructose in our diets isn’t from fruits (it’s from calorie-containing sweeteners added to sweetened beverages and the majority of processed foods). Fruits also have fiber, water, and significant chewing resistance, which mitigate the negative effects of the fructose. So, try to change these processed foods for real fruits.

Calories in fruits [Convertido]

Fats

In addition to being a potent and flavorful source of energy, fats slow digestion, deliver important fat-soluble vitamins to the body, and provide important building blocks for every one of our cells.

All dietary fats provide about 9 calories per gram but some fats are better for our health than others. For example, polyunsaturated omega-3 fats, found in foods like wild salmon and flaxseed, have protective, anti-inflammatory properties, whereas artificial trans fats have been linked to increased inflammation and heart disease.

A study funded by the Sugar Research Foundation (SRF) from the 1960s found that cholesterol and fat were the main contributors to weight gain and responsible for an increased risk for coronary heart disease. With fat removed, food lost taste and appeal, so manufacturers added sugar to combat this. The intake of sugar and processed carbohydrates went up, while our intake of fat went down. Dr. David Ludwig, a professor in the Department of Nutrition at the Harvard T.H. Chan School of Public Health, says “Overall, these processed carbohydrates are worse than the fats they replaced.

Also, very-low-fat diets may actually slow a person’s metabolism down to a level where it is not burning calories as effectively as it could, says researcher David S. Ludwig, MD, PhD, who directs the Optimal Weight for Life program at the Harvard-affiliated Children’s Hospital in Boston.

The thermic effect of food

The thermic effect of food is a measure of how much different foods increase energy expenditure, due to the energy required to digest, absorb and metabolize the nutrients. Different foods go through different metabolic pathways. The more efficient a metabolic pathway is, the more of the food energy is used for work and less is dissipated as heat.

The metabolic pathways for protein are less efficient than the metabolic pathways for carbs and fat. A large part of the protein calories is lost as heat when it is metabolized by the body. This is the thermic effect of different macronutrients:

  • Fat: 2-3%
  • Carbs: 6-8%
  • Protein: 25-30%

If we go with a thermic effect of 25% for protein and 2% for fat, this would mean that a 100 calories of protein would end up as 75 calories, while a 100 calories of fat would end up as 98 calories. Studies show that high protein diets boost metabolism by 80 to 100 calories per day, compared to lower protein diets.

Put simply, high protein diets have a metabolic advantage. If people increase their protein intake, they start losing weight without counting calories or controlling portions. Protein puts fat loss on autopilot.

Ultimately, the quality of what we eat impacts not only our weight but also our overall health and well-being.  Counting calories alone doesn’t work because ultimately it matters where those calories come from; this matters more than the number of calories ingested.

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Homemade honey

Homemade Honey

“Honey collection is an ancient activity. Humans apparently began hunting for honey at least 8,000 years ago, as evidenced by a cave painting in Valencia, Spain. The painting is a Mesolithic rock painting, showing two honey-hunters collecting honey and honeycomb from a wild bee nest. The figures are depicted carrying baskets or gourds, and using a ladder or series of ropes to reach the wild nest”. Wikipedia

My neighbour has some bee colonies. Usually, they visit my garden.

Abeja

I love honey and today I had a surprise: homemade honey :D

Homemade honey

On the left, what´s left of a commercial brand. On the right, honey.

Nutritional facts according to the USDA, here.

Each teaspoon contains 17,30 amazing grams of carbohydrates. It´s a boost of energy much healthier than an energy drink or pre-workout. These carbohydrates can be easily converted into glucose by even the most sensitive stomachs since it´s very easy for the body to digest this pure, natural substance.

I´m sure you have a delicious recipe which includes honey, right?
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Losing fat

Losing fat

The main reason to hire a personal trainer is losing fat.

You will find a lot of information, sometimes contradictory.

In most cases, the solutions will focus on diet or exercise.

Focus only on the diet or only on cardiovascular exercise, is not a good strategy to get rid of that fat.

We have gained weight because: we have not exercised, we have not eaten right for too long. The logical solution is to take into account both factors and not only attend one, right?

The synergy between these factors will lead to loss of abdominal fat.

Have you started to do a thousand crunches a day? This is based on the notion of losing fat in a certain area, working the muscle underneath. About me 6Unfortunately, this does not exist. You can not only lose fat from one part of the body. Have you ever seen someone with the six-pack and the rest of the body flabby? That’s it.

Extreme diets like eating once a day or even not eat, are a sovereign stupidity and endanger our health.

We must avoid trans fats and bad carbs, make four to six small meals and create a caloric deficit.

Another common mistake is to avoid weight training and furthermore, the strength training. It is a myth widespread that strength training makes you big and bulky, but still false. Strength training will make your muscles grow. A larger muscle consumes more calories.

If we maintain a low-calorie diet, increased muscle size, will help you lose fat. Why? Because muscles burn calories!

If you avoid these common mistakes, you will see how your efforts to reduce fat are successful.

Remember, watch your diet, train hard and do not skip the cardio sessions.

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Carbs

Carbs

Carbs, sugars or saccharides are biomolecules whose main functions are to provide immediate energy (glucose) and structural (starch and glycogen). 1 gram of carbohydrates provides 4 kcal.

The simplest carbohydrates, monosaccharides, are formed by a single molecule; They can not be hydrolyzed into smaller carbohydrates. They are the main source of fuel for the body.
Disaccharides are carbohydrates formed by two monosaccharide molecules and, therefore, upon hydrolysis produce two free monosaccharides. Some common disaccharides are:

Sucrose, it is the most abundant disaccharide and the main form in which carbohydrates are transported in plants. It consists of one glucose and one fructose molecule. And lactose, the milk sugar.

Oligosaccharides are composed of three to nine monosaccharide molecules that are released upon hydrolysis. But how long it should be a carbohydrate, to be considered oligo or polysaccharide, varies according to the authors.

Polysaccharides are chains, branched or not, more than ten monosaccharides, resulting from the condensation of many monosaccharide molecules with loss of several water molecules.

Carbos

Carbohydrates, are surrounded by water particles occupying more space in cells and are more readily attacked by some enzyme proteins or fat and are therefore a source of quick energy production. Proteins and fats are vital to the construction of tissue and cell components, and therefore the body waste such resources prefer not to use them for energy production.

Carbohydrates help dematerialization of sugars in the blood and thanks to them, the average percentage of insulin remains in the blood.

It is proposed that 55-60% of daily energy should come from carbohydrates.

 

The distinction between “good carbs” and “bad carbohydrates” is a distinction unscientific. Although these concepts have been used in the design of ketogenic diets as diets low in carbohydrates, which promote a reduction in the consumption of grains and starches in favor of protein. The result is a reduction in insulin levels used to metabolize sugar and increased use of fat for energy through ketosis.

Sedentary lifestyle leads to poor metabolism of fats and carbohydrates.

Foods high in carbohydrates are pasta, potatoes, fiber, grains and legumes.