with normal weights tend to eat more fiber and fruit that
overweight adults and those who suffer from obesity.
fact is being turned around: dietary fiber may help fight obesity,
according to a study at the University of Texas at Austin.
The finding may prompt development of more high-fiber products
catering to those specific people.
no magic formula exists for weight loss, but our results indicated
that a diet containing more than average amounts of fiber,
complex carbohydrate and fruit was associated with a normal
amount of fat the body stores and standard weight for height,"
wrote lead researcher and nutritionist Jaimie Davis in June's
Journal of the American Dietetic Association.
dietary fiber spelled difference in body fat
their findings, Davis and her team looked at diets of more
than 100 people, half of whom enjoyed normal weights while
the other half were either overweight or obese.
researchers found the diets of the two groups were similar
in many ways, including intakes of sugar, bread, dairy products
and vegetables. But the people who had normal body weights
ate 33 percent more dietary fiber and 43 percent more complex
carbohydrates each day.
in the study who suffered from obesity generally ate diets
that were higher in fat and protein, and lower in carbs. They
also ate less fruit per day, according to the study.
dietary fiber was the only nutrient that accounted for a significant
difference in body fat between study participants, Davis said.
people who had normal weights still fell short of the 32 grams
of fiber per day recommended by the U.S.
National Fiber Council, but about equal to the
average American's intake at 12.5 grams a day.
also match findings from an earlier study in the American
Journal of Clinical Nutrition that showed high dietary
fiber could reduce levels of C-reactive protein (CRP), a known
marker for inflammation produced in the liver. Increased levels
of CRP are good predictors for the onset of type-2 diabetes
and cardiovascular disease.
for getting more fiber
slows the rate that sugar is adsorbed into the bloodstream.
When you eat foods high in fiber, such as beans and whole
grains, the sugar in those foods is absorbed slower, which
keeps your blood glucose levels from rising too fast and then
falling rapidly, causing you to be hungry soon after eating
and run the risk of overeating.
also makes you feel fuller, so you eat less.
by most diet experts is 20 to 30 grams of fiber a day for
adults. When shopping for foods with high fiber, keep an eye
Whole grain breads with at least 3 grams of fiber per serving,
compared to some whole wheat bread that have very little
Cereals with at least 5 grams of fiber per serving and made from
whole grains, bran and rolled oats;
Brown rice, which is brown because it still has the fiber-rich
husk, as opposed to fiberless white rice;
Beans and legumes, which can go in casseroles, soups, salads,
pasta and rice dishes, or eaten plain;
Fruits and vegetables, rather than juice, which contains