We could list tens of reasons why a healthy body needs fiber and therefore should consider consuming foods high in fiber.
Let’s start by listing some of the benefits of fiber and then we will list some of the foods high in fiber.
Fiber prevents constipation and hemorrhoids. In addition to that Fiber can help manage diabetes by lowering blood sugar levels. It is also known to help prevent colon cancer and breast cancer. Another big plus in favor of fiber is that it helps lower the bad cholesterol (LDL Cholesterol) thus reducing the risk of heart disease. In a nutshell, consuming foods high in fiber helps reduce some chronic diseases and promote health.
There is soluble and insoluble fiber both of which are not digested and therefore not absorbed into the bloodstream. Fiber causes stools to retain more water thus making it easier to pass, another good reason to eat foods high in fiber.
The foods high in fiber includes:
- Beans, Nuts and Seeds
- Cereal, Grains and Pasta
- Fruits and
- Vegetables
To view a complete List of High Fiber Foods – click here!
In addition to fiber our body also needs carbohydrates (carbs) to make glucose which gives us energy and keeps everything going. Glucose can be used immediately or stored in the liver and muscles for later use when it is required.
We all need carbs in our daily diet and men especially need it to build muscles and keep trim.
In the category of Cereal, Grains and Pasta we have some of the following:
Whole Grains
A diet rich in whole grains provides fiber, vitamins and minerals, all the stuff your body needs to keep your heart healthy, build muscles and keep you trim.
Rice
Especially brown rice is high in fiber, B vitamins (B1, B2, B3 and B6) to lower LDL or bad cholesterol, magnesium, potassium and zinc, manganese, iron, selenium, phosphorous and trace elements. In white rice, because of the sever milling and polishing process, practically all vitamins and nutrients have been eradicated.
Furthermore, brown rice includes a good supply of protein and gamma-oryzanol, an extract of rice bran oil used to treat digestive, menopausal and cholesterol problems. Like oat bran, rice bran can help treat hypercholesterolemia.
The number of calories in rice differs based on whether the rice is cooked or uncooked. Here are some guide lines to the calories in rice based on the rice type.
One cup(158 g) of cooked long grain white rice contains about 205 calories, whereas one cup of cooked wild rice contains about 170 calories and one cup (195 g) of cooked brown rice contains about 220 calories. Jasmine rice has about 200 calories per cup.
Oatmeal and Barley
Both rich in soluble fiber and B vitamins to help lower LDL or bad cholesterol in addition to being good for prostate health due to its zinc properties. Other sources of soluble fiber are apples, pears and beans.
Oats
Oats are a very good source of minerals, manganese, selenium and phosphorous. Furthermore they are a great source of the minerals magnesium and iron, vitamin B1 and soluble dietary fiber. In fact they have three times as much manganese as calcium.
Their dietary fiber is high in beta-glucan, which helps to lower cholesterol. A very interesting fact based on over 30 clinical studies since 1963, that the effects of various oat preparations demonstrated a very favorable effect on lowering cholesterol levels. Studies also show that oats have a very favorable effect on blood sugars, compared to white rice or bread.
Soy Beans
Whole soybeans are an excellent source of protein and dietary fiber. Soy protein is the only vegetable with a complete protein.
Daily consumption of 25 grams of soy protein (6.5 grams of soy protein per serving) may lower LDL cholesterol and help reduce the risk of heart attack.
Soy is also rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk.
So what Soy dishes should I try?
How about some veggie burgers, tofu, soy nuts or just have a look at some of the delicious recipes on this following site..read more!
Lentils
Lentils do not differ very much in nutritional content from beans. They are a great source of protein, folic acid, dietary fiber and trace elements.
Lentils are an excellent source of cholesterol lowering fiber and a special benefit in lowering blood sugar disorders since their high fiber content prevent blood sugar levels from rising rapidly after a meal.
Wheat
Wheat is the most important grain, alone due to the fact that it provides more nourishment for people throughout the world than any other food.
Most wheat products such as pasta, noodles, breads and cookies undergo a process where 60 % of the wheat grain is removed. With it, also the most nutritious aspects are removed including the bran and the germ. This again equates to the removal of more than half of the B Vitamins, folic acid, zinc, copper, phosphorous, calcium and iron.
Unextracted whole wheat though yields a good supply of dietary fiber and manganese as well as a great content of vitamins B1, B2, B3, B5, B6, E and folic acid as well as calcium, phosphorous, zinc, copper, protein, magnesium and iron.
Wheat germ is an excellent source of vitamins B1 and B6, folic acid, zinc, magnesium and manganese. It also has a high oil content and therefore is an excellent source of vitamin E.
Whole wheat products have shown to reduce colon cancer, reduce the risk of breast cancer due to the decrease in blood estrogen, a promoter of breast cancer as well as maintaining regular bowel functions.
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