Can a High-Fiber Diet Prevent Obesity?

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    Post Can a High-Fiber Diet Prevent Obesity?


    Can a High-Fiber Diet Prevent Obesity?
    Posted by:
    American Dietetic Association
    on 06-01-2006.

    "While diets low in carbohydrates and high in protein continue to attract the public's attention, "normal weight" adults tend to eat more fiber and fruit than people who are overweight or obese."

    Diet High in Fiber

    While diets low in carbohydrates and high in protein continue to attract the public's attention, researchers at the University of Texas - Austin report that "normal-weight" adults tend to eat more fiber and fruit than people who are overweight or obese.

    The researchers looked at dietary intakes of more than 100 people of generally the same age and height, half of whom were considered normal weight based on their body mass index and other measurements, and half of whom were overweight or obese. The researchers found the diets of the two groups were similar in many ways, including intakes of sugar, bread, dairy products and vegetables. The main difference between the groups was the amount of fiber consumed by the normal-weight adults 33 percent more dietary fiber and 43 percent more complex carbohydrates each day (per 1,000 calories).

    "Obviously, no magic formula exists for weight loss," the researchers write, "but our results indicated that a diet containing more than average amounts of fiber, complex carbohydrate and fruit was associated with normal body fat stores and standard weight for height."

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    Well that answer is simple. In all of my years as a trainer and making diet plans for people, the main reason people seem to put fat on is because they have insulin jumps all day. Now, there are many ways to control your insulin levels, like eating every couple of hours, eating low GI carbs, and eating most of your carbs when glycogen is low (like after you wake up or post workout). Another way is to slow down the digestion of the carbs you do eat, and eating fat and fiber will do this. Remember, the GI of a carb is not absolut. When it mixes with other food stuffs in your stomach the GI changes, and fiber really slows this process down. Fiber also acts as a negative calorie, because your digestive system burns calories to digest food, 10-15% of your daily calories to be exact. So as you burn calories to digest it and get no energy from it, you end up burning more calories than you consumed (from the fiber). Fiber also cleans out your intestine, so you absorb nutrients better. Just don't eat too much at one time....

    Because this could happen -->
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    Quote Originally Posted by BigBill
    Well that answer is simple. In all of my years as a trainer and making diet plans for people, the main reason people seem to put fat on is because they have insulin jumps all day. Now, there are many ways to control your insulin levels, like eating every couple of hours, eating low GI carbs, and eating most of your carbs when glycogen is low (like after you wake up or post workout). Another way is to slow down the digestion of the carbs you do eat, and eating fat and fiber will do this. Remember, the GI of a carb is not absolut. When it mixes with other food stuffs in your stomach the GI changes, and fiber really slows this process down. Fiber also acts as a negative calorie, because your digestive system burns calories to digest food, 10-15% of your daily calories to be exact. So as you burn calories to digest it and get no energy from it, you end up burning more calories than you consumed (from the fiber). Fiber also cleans out your intestine, so you absorb nutrients better. Just don't eat too much at one time....

    Because this could happen -->

    Thanks for the insight.
    •   
       

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