Good Carbohydrates Mean Fiber and That’s Good
Recent comparative studies have found a direct corollary between fiber consumption and lower weight, lower blood sugar, lower cholesterol, and lower risk of dying from heart or vascular disease or breast and colon cancer.
Fiber plays an important role in our overall health and we get it from good carbohydrates. Moreover, many of the best high fiber foods also provide important vitamins and nutrients.
There are two kinds of fiber we need – soluble fiber and insoluble fiber. They are both important. One of the key attributes to consuming appropriate fiber in our diets is that they make us feel full and help us eat less.
So what are these good carbohydrates that provide needed fiber?
1. We get soluble fiber from oatmeal, lentils beans and many fruits. Soluble fibers become a thick gelatinous mass in the intestines and slow digestion. This slows down the digestion process and keeps blood sugar from spiking. It also helps move certain fats through the system before they can be absorbed. As a result it helps lower cholesterol.
2. We get insoluble fiber from whole grains, beans, lentils and most vegetables. (Note the reappearance of beans and lentils.) These fibrous carbohydrates are important to healthy digestion and maintaining regularity.
“But high fiber diets give me gas!” you may blurt out in response. That is a common problem. In time, your body will adjust and it’ll get better.
The bottom line is, good carbohydrates are an important part of your diet. If necessary, use a few drops of an over-the-counter medication like Simethcome along with meals. This ingredient is found in over 50 different over-the-counter, digestive aids. There’s a point, however, where you might need to just relax appreciate a good fart!
It is recommended that we consume at least 25 grams of fiber a day for maximum health benefits. Most of us are getting less than 20 grams a day. Lots of fiber in you diet happens naturally when you adopt predominantly plant-based approach to eating.
Take care of yourselves. Be good to each other.