Healthy Health-Part 1
Healthy weight management is a concern for most people, and many struggle to determine what they're doing wrong. Even exercising regularly can fail to make a dent for some people.
It is important to understand that while exercise is certainly part of the formula for success, the foods you choose to eat are three times more important for controlling your weight than your exercise.
It's very easy to sabotage yourself with processed foods and sweetened beverages. Many also do not get enough fiber, which research suggests may be another key component for effective healthy weight loss.
Simply upping your fiber intake may actually make you achieve results rivaling more complicated diets. Previous research has demonstrated that fiber has appetite-suppressant qualities that makes you feel more satiated thereby preventing unhealthy snacking.
It's also been shown to improve metabolic markers such as blood pressure, cholesterol levels, and blood sugar. Fiber also helps protect your heart and cardiovascular health, and appears to reduce mortality from all causes.
High-fiber diet rivals calorie restriction for weight loss
In the most recent study on fiber, the researchers enrolled 240 people with signs of prediabetes, randomly assigning them to one of two eating plans:
- The American Heart Association (AHA) diet, which involves reducing daily calorie intake and limiting saturated fat
- A plan that simply called for adding a minimum of 30 grams of fiber per day from fruits, vegetables, and whole grains
Like those on the AHA diet, the high-fiber group also improved their cholesterol, blood pressure, blood sugar, and inflammation markers, although far more people proceeded to develop diabetes in the high-fiber group compared to the AHA diet a total of seven, compared to just one in the AHA group.
Still, the researchers are encouraged by the results, which suggest that adding more fiber to your diet is a simple measure that can significantly improve your diet and health status, however, while dietary guidelines are to lower the risk of various diseases such as obesity, heart problems and diabetes remain the most common conditions affecting Americans.
Very few people reach the goals that are recommended, asking people to focus on eating more of a certain food rather than telling them what not to eat may help people to think more positively about changes in their diet, and make the goals more achievable.
From there, it might be easier to make the other changes, such as those included in the AHA diet, adding fiber might be one new idea for how to get people to adhere to a diet, that's the first step, and perhaps most important, to eating healthier.
Read more in our next post: Are you getting enough high quality fiber?