High fiber food

Increasing the consumption of foods rich in fiber reduces the risk of hypertension and type 2 diabetes

       We have all heard about the importance of dietary fiber as an essential part of a healthy diet for its various health benefits. Fiber is a complex of carbohydrates found in plant-based foods that is sometimes referred to as "forage." Its main characteristic is that they cannot be digested in the small intestine, while the other carbohydrates, sugars and starches, are digestible and decomposed into glucose that is used for energy.

Numerous studies have shown that high fiber diets often result in a healthier weight, which in itself is already a protective factor against chronic diseases that can help reduce the risk of many cardiometabolic diseases such as obesity, resistance insulin and cardiovascular disease. In some cases, it also reduces the chance of getting colorectal cancer. Increased fiber intake has also been associated with lower cholesterol levels.

Fiber was originally thought to stick to bad cholesterol in the intestines before it could be absorbed into the bloodstream, and by stimulating peristaltic movement, it helps eliminate harmful fats and even sugars. Now it has been discovered that fiber actually serves as a substrate or food for our healthy intestinal bacteria, the microbiome, who can digest it into useful fragments called short chain fatty acids (SCFA), which in addition to being a way to recover energy , are those that benefit health by improving lipid metabolism, reducing cholesterol, helping control blood sugar and reducing inflammation. Dietary fiber is considered prebiotic. Apart from SCFAs, hydrogen, carbon dioxide and methane are produced.

Foods rich in fiber are whole grains and derivatives such as bread, oats, rice, wheat, rye, bran and pasta; legumes such as beans, peas, beans and lentils, all fruits and vegetables: mango, pineapple, apple, pear, grape, spinach, broccoli, cauliflower, etc., and vegetables such as cassava, celery, and tomato.

There are two types of dietary fiber, and most plant foods contain some of each type:

• Soluble fiber dissolves in water to form a thick gel-like substance in the stomach. It is broken down by bacteria in the large intestine and provides some calories.
• Insoluble fiber does not dissolve in water and passes through the gastrointestinal tract relatively intact and is therefore not a source of calories.

Soluble fiber is found in a variety of foods, including:

• Beans and peas
• Fruit
• Oats (such as oat bran and oats)
• Nuts and seeds
• Vegetables

Insoluble fiber is found in a variety of foods, including:

• Fruits (especially with their skin)
• Nuts and seeds
• Vegetables
• Wheat bran
• Whole foods (such as brown rice and whole grain breads, cereals, and pasta)

Soluble fiber can interfere with the absorption of fat and cholesterol in the diet. This, in turn, can help lower the levels of low-density lipoprotein (LDL or "bad") cholesterol in the blood. Soluble fiber also slows down digestion and the rate at which carbohydrates and other nutrients are absorbed into the bloodstream. This can help control your blood glucose level (often called blood sugar) by preventing rapid rises in blood glucose after a meal.

Insoluble fiber provides "bulk" for stool formation and accelerates the movement of food and waste through the digestive system, which can help prevent constipation.

Both soluble and insoluble fiber make you feel full, which can help you eat less and stay full longer.

Fiber, diabetes 2 and hypertension

According to a study presented at the 2019 American College of Cardiology Middle East Conference, eating high-fiber foods reduces the risk of hypertension and type 2 diabetes, two huge risk factors for heart disease and stroke. Hypertension or high blood pressure can lead to many complications, including cardiovascular disease, heart attacks, kidney disease, and even strokes, while type 2 diabetes can also lead to other complications such as cardiovascular disease, neuropathy, kidney disease, and wasting vision, among others.

The team of researchers from the Care Well Heart and Super Specialty Hospital in India explored the connection between a high fiber diet and cardiovascular risk factors.

According to the guidelines of the National Institute of Nutrition and the Indian Council for Medical Research, the recommended daily allowance (RDA) for dietary fiber is 40g / 2000kcal.

The patients in this study had type 2 diabetes, a calorie intake of 1,200-1,500 kcal, and their daily fiber intake was between 24-30 g. For the study, their fiber intake was increased by as much as 25 percent, bringing it to about 38 grams (this equates to about 1.5 cups of high-fiber cereal).

The study tracked the fiber intake of the 200 participants for six months and included controls at the start of the study, at three months, and at six months. Participants received diet recipes in their regional languages, which included detailed lists of different food groups and serving sizes. Qualified dietitians provided the information through regular counseling sessions and used audiovisual aids to ensure understanding among study participants.

The researchers tracked the participants' fiber intake in a number of ways, including by having patients send photos of their meals via WhatsApp, which not only helped to understand their fiber intake, but also helped to approximate their size. the portions. Telephone calls were made three times a week during which the food consumed was recalled in detail.

For 6 months, the high-fiber diet improved several cardiovascular risk factors:

• 9 percent reduction in serum cholesterol
• 23 percent reduction in triglycerides
• 15 percent reduction in systolic blood pressure
• 28 percent reduction in fasting blood sugar

Big results

According to this study, eating just 25 percent more than the RDA for fiber was all that was needed to see benefits for this population.

Several scientific commentators have stated that this study helps us determine three things that are important to the patient population studied:

• First of all, a high fiber diet is important in cases of diabetes and hypertension to prevent future cardiovascular diseases.
• Second, medical nutrition therapy and regular counseling sessions are also of great importance in the treatment and prevention of diabetes and hypertension.
• Third, this type of diet in combination with medical treatment can improve dyslipidemia, pulse wave velocity, waist-to-hip ratio, and hypertension.

How to get more fiber in your diet

The easiest way to obtain foods with the highest amount of fiber is by sticking to fruits, vegetables, legumes, and greens as an important part of the daily diet.The skins of fruits and vegetables in particular have most of the fiber present. in them

It is recommended that we should take 25 to 30 grams of fiber per day, however, as the specialists recommend “anything above that must be accompanied by drinking enough water so that the fiber is activated and can move through the system. digestive.

According to the 2015-202nd Dietary Guidelines for the US population, foods with the highest fiber content include:

• Ready-to-eat cereal with high-fiber bran: 14 grams in ¾ cup
• White, yellow, black cooked beans: almost 10 grams in 1/2 cup
• Shredded wheat: 5 grams in 1 cup

Big Bottom Line: Eating fiber can benefit everyone's health, and the best sources are fruits, vegetables, legumes, and greens.

In Venezuela we do not have availability of cereals rich in fiber, nor how to access them, perhaps you can get bran, but we can increase the consumption of fruits, vegetables, legumes and vegetables, which although expensive, seeing them from the perspective of reducing cardiovascular risk , among other benefits they provide, can be better valued by an informed consumer.

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HIGH PROTEIN FOODS

The protein - rich foods are essential, especially for those who train at the gym. Of course, its consumption is also recommended for active people and the general public.

These high protein meals allow you to build and repair muscles. They also help you with recovery, not to mention that they also help your muscles adapt smoothly to your workouts.

Why should you eat high protein foods?

Contrary to what happens with glucose, which our body can synthesize even without consuming carbohydrates, we cannot produce proteins from other sources . As a result, our body begins to break down muscles. That is, without enough protein, the body makes sure to obtain the amino acids it needs to function and extracts them precisely from the muscles.

Protein is obviously very important for athletes and people who exercise . Therefore, eating protein-rich foods helps you maintain and promote muscle growth when doing strength training.

The following are just a few reasons why it is good to eat high protein meals:

• Protein is good for your bones . People who eat more protein tend to maintain better bone mass as they age. You also have a much lower risk of fractures and osteoporosis.
• They reduce the appetite. Consuming protein helps you feel fuller with less food. Consequently, if you need to lose belly fat or lose weight, consider including protein-rich foods in your diet.
• Proteins increase metabolism. High calorie intake significantly increases metabolism. And not only that, it also increases the amount of calories you burn during your workouts.
• They help you maintain weight loss . A high protein diet is adequate to maintain weight loss. In other words, you avoid the unwanted "bounce" that often leads to gaining much more weight.
• They also promote recovery . If you've suffered an injury, protein can help your body recover faster. This is because proteins form the main building blocks of our body's tissues and organs.

What are the most recommended foods rich in protein?

Nutritionists and sports medicine experts recommend that all adults consume a minimum of 0.8 grams of protein per kilogram of body weight each day.

However, for people who train in the gym and bodybuilders, the recommendation is to ingest at least 1.2 to 2.0 grams of protein per kilogram of body weight daily, depending of course on the type of training.

However, it is important to note that some protein sources are better than others. In other words, the most recommended protein-rich foods are those that provide you with a balanced amino acid profile, additional nutrients , and healthy amounts of fat. Therefore, if you want the best results, you should make sure to select quality high protein meals.

And for this, here we share the 7 foods rich in protein most recommended for athletes and people who deliver in your gym or training center .

1. The fish

Eating fish is a great way to get high-quality protein . In fact, fish are a rich source of protein, in addition to being a nutritious and low-calorie food.

For example, 85 grams of salmon contains 19 grams of protein and only 175 calories. In addition, fish also provides your body with Omega-3 fatty acids, which are very important for the heart and brain.

However, it is best to opt for fish caught in their habitat . In other words, farm-raised fish are not as good as they often do not have a natural diet and do not have the same concentration of Omega-3 fatty acids.   

2. Chicken meat

This is another of the foods with a high protein content that you should include in your diet (see here our recommendation of fitness diet ). In other words, chicken contains all the essential amino acids that your body muscles need.

In addition, it is a food easily digestible by the body. Even a single 100-gram serving of chicken meat contains 27 grams of protein and only 239 calories.

It is also advisable to buy chicken meat, which has been raised and fed a varied diet rich in nutrients.

3. The eggs

In this case the eggs are rich in riboflavin, thiamine, folic acid, pantothenic acid, vitamin D, vitamin E and phosphorus. In other words, it's a powerhouse of high-quality nutrients and protein.

In fact, it is also a food that our body digests easily. Consequently we recommend the consumption of this food, but mainly organic whole eggs.

You should also make sure to prepare the eggs including the yolks, as they also contain high concentrations of minerals, vitamins, Omega-3 fatty acids and antioxidants. All of them necessary to keep our body and brain healthy.

4. Whey protein

This protein is found mainly in meal replacements. This serum contains all the essential amino acids for active people, plus it is rich in branched chain amino acids.

That is, it contains valine, isoleucine, and leucine. Not only that, whey protein is also rich in glutamine, which aids in muscle recovery and the immune system.

Just be sure to buy whey protein that comes from cows that have been fed organic, hormone-free feed.

5. Beef

It should preferably be natural grass-fed beef , as it is tastier, cleaner and very rich in nutrients. Suffice to say, this type of meat contains a large amount of iron, zinc, as well as all the essential amino acids.

6. Greek Yogurt

The benefits of Greek yogurt are many and varied. Among them is the one that is an excellent source of high quality protein. Consequently, its consumption is ideal to promote cell growth, muscle building, as well as tissue repair.

Plus, Greek yogurt is low in sugar , not to mention high in healthy fats too. Therefore, it can be an excellent complement to a balanced diet.

7. Almonds

Another of the foods rich in protein that you should also consume regularly are almonds. This dried fruit provides you with a large amount of protein and energy, which is necessary to be able to carry out your workouts and daily activities.

However, they are not all its benefits. Incorporating almonds in your diet is recommended because they provide anti-inflammatory effects, which is very useful especially in people who train or exercise regularly.

They are also a good source of fiber, healthy fats and vitamin E, the latter essential since it acts as an antioxidant protecting cells from damage caused by free radicals.

Proper protein diet for people who train in the gym

                                                In recent years it has been mentioned that a high protein diet is not recommended for the general population. The reason for this is related to potential health problems.

However, if a diet based on high protein foods is not recommended for the general population, why is it recommended for athletes and people who exercise?

The answer is that the protein needs of an athlete are greater than those of a common sedentary person. In other words, these needs are the result of the effects of exercise and training on metabolism.

For example:

• In resistance training, proteins are metabolized differently during long-term activity.
• In strength training, muscles are "broken" and therefore protein is required to repair and rebuild those muscles.

Consequently, a high protein diet for people who train in a gym is the best option.

A serving of yogurt and granola, a ham and cheese sandwich, along with a glass of milk, would provide enough protein for an inactive 55kg individual.

For an athlete doing endurance or strength training, an additional 85 grams of these foods, as well as a chicken breast, would be enough to meet the higher protein requirements.

Therefore, for most active people, the recommended protein requirements per day can be easily met with food alone. That is, protein supplements are normally not necessary.

What happens if you consume more protein?

Nothing bad actually happens if you consume more than the recommended protein . That is, there are no additional benefits, since the body does not use excess protein to produce more energy or increase muscle.

In addition, and because our body cannot store this excess protein, much of this protein is excreted, while another part is stored by the body as fat or becomes fat.

As mentioned, people who exercise, athletes and very active people require a higher protein intake. This is because their physical activity causes proteins to be metabolized in a different way than in a person who does not exercise.