03 Jul How to Eat With Fiber in Mind
When you diet, you probably know that you should increase your protein intake and decrease your carbohydrate intake, but some carbohydrates are actually extremely important for your health, especially the complex sugars that you get from fruits and vegetables. Although it is not generally thought of as a carb, fiber is actually a type of carbohydrate that you probably do not want to avoid and you need about 25 grams of it every single day. Fiber is famous for helping with digestive health and it can help with preventing many common chronic illnesses, so when you are looking for a healthy meal or snack, you definitely want to keep your fiber intake in mind. Here are some healthy foods that you want to pay extra attention to because they have high amounts of fiber.
Nuts Are Not Just Good For Their Protein Content
Most people choose to eat nuts because they are a crunchy snack that is high in protein. Peanuts and almonds are a good replacement for unhealthy snacks and toppings like potato chips and croutons. However, most people forget to consider that many different types of nuts have both fiber and protein. Almonds have a relatively high fiber content compared to other nuts, containing about as much fiber as it contains proteins. Almonds also have the added benefit of containing crucial minerals and vitamins including magnesium and vitamin E. Because of all the nutrients, almonds have been shown to help in preventing cardiovascular diseases, neurological decline, diabetes, obesity, cancer, inflammation, depression, and other mental health concerns. They are also good for your skin, blood sugar, digestive system, bones, and teeth. Chestnuts, pine nuts, pistachios, hazelnuts, pecans, macadamia nuts, peanuts, and Brazil nuts are also very good sources of fiber.
Use the Fiber Found In Fruits to Settle Your Sweet Tooth
When you have sugar cravings on a diet, you may turn to granola bars or even fiber bars because they sound healthier than common sugary snacks, but these bars are often candy bars in disguise. Sweet and tasty fruits are definitely a better way to deal with sugar cravings. Additionally, the fiber in foods like fruits is digested slowly, which prevents you from getting hungry later. Most fruits and berries have a pretty high fiber content, but some fruits have a higher concentration of it. Raspberries have about eight grams of fiber and they also have many antioxidants and vitamins. Eight grams is twice the amount of fiber found in an entire apple, but apples do have some fiber and they have many other healthy nutrients like antioxidants.
Avocados, which are known for being a good source of healthy types of fats that work to manage your cholesterol, are also a good source of healthy carbohydrates because they contain plenty of fiber. Avocados are gaining popularity in many diets from all the nutrients that they contain and because there are a lot of ways to eat avocado. It can be used as a spread, mixed into guacamole, added to your salad, and more. The fat in avocados can help you absorb the nutrients in other plants that you might eat for their fiber content.
Seeds Are a Versatile and Nutritious Source of Protein
Many types of seeds are popular in fad diets for their high antioxidants and protein content, but many of these seeds often contain plenty of fiber as well. Flaxseeds, for example, are a good source of fiber that you can use as a topping for your salad or yogurt. Likewise, chia seeds are a versatile food that are packed with about eight grams of fiber. You can put lentils in soups or salads and they contain about fifteen grams of fiber and about the same amount of protein.
If you are looking to increase your iron content, beans have a lot of iron and the fiber content in most beans is about equal to the fiber content in lentils. Soybeans, meanwhile, contain seventeen grams of fiber and are also a popular source of protein, especially for vegans and vegetarians because soy products like tofu are often used as a substitute for meat products. Of course, soy products can be healthy for meat eaters as well and anyone looking to increase their fiber intake should consider adding some soy products of their diet.
Always Remember To Eat Your Vegetables
Of course, every diet will require you to eat some vegetables because vegetables can be packed with proteins and other healthy nutrients. Many vegetables will also be a good source of fiber. Broccoli is a common staple in a healthy diet and it is associated with increasing your muscle mass. It is very popular from its protein content and because it is very low in calories, but it also contains about five grams of fiber and it is rich a few other important nutrients as well that help with the health of your digestive system and musculoskeletal system. They have many antioxidants to help prevent stress and inflammation, which can eventually cause diseases like cancer, obesity, impotence, infertility, diabetes, dementia, and more.
Meanwhile, sweet potatoes might be starchy, but that should not discourage you from adding sweet potatoes to your diet because they are a very common source of fiber and they also have many electrolytes and vitamins. In fact, some nutritionists say that, if you could only eat one food for the rest of your life, then you might want to choose to eat sweet potatoes. Therefore, while you might start avoiding regular potatoes from their starch content, you might not want to be so quick to dismiss sweet potatoes.
Fiber helps with your digestive system and a healthy digestive system is the first step in making sure that you have all the appropriate nutrients in your body. Without fiber, your digestive health can decline, which may result in many health concerns, so you should consider slowly adding some more fiber in your diet if you think you might not be getting enough. Luckily, many common diet foods have plenty of fiber.