Fiber Can Help You Lose Weight

In today's society, where weight management is a prevalent concern, dietary choices play a crucial role in achieving and maintaining a healthy weight. Among various factors, the inclusion of fiber-rich foods in our diet has gained significant attention. Fiber not only supports digestion and overall health but has also been linked to weight loss. However, it's important to note that not all fiber is created equal in terms of its effects on weight management. In this article, we will explore the specific type of fiber that can contribute to weight loss and highlight its unique benefits

Today we will choose three of the most popular ones on the market, inulin, chia seeds, and galactomannan, which are often used as dietary fiber supplements.

Chia Seeds

Chia seeds have been promoted as a healthy food that is good for weight loss in recent years. But in fact, is it really that healthy? The scientific name of chia seeds is chia and they are native to Latin America. The strange thing about chia seeds is that they look like sesame seeds from a distance. When exposed to water, they become 12 times fatter and instantly form a frog egg shape. The magical appearance casts a mysterious veil over it. High Omega3 fatty acids and high dietary fiber are its biggest selling points.

37% of chia seeds are dietary fiber. These dietary fibers attached to the surface of the seeds will increase the feeling of fullness in the gastrointestinal tract after absorbing water, helping the stool to expand and facilitate elimination. After reading these data, do you want to eat every meal so that you can lose weight by eating? Don't worry, let me analyze it slowly.

First of all, chia seeds entered the daily diet of Mexicans more than 5,000 years ago. Not only can they be eaten directly, but they can also be eaten soaked in water, and chia seeds can also be used to extract oil! Yes, you read that right, it can be used to squeeze oil!!!

The fat content of every 100g of chia seeds is as high as 30.7%, which is much higher than that of ordinary cereals, and can almost compete with sesame seeds used for oil extraction (white sesame seeds have a fat content of 39.6%, black sesame seeds have a fat content of 46.1%). And its calories are as high as 486 calories per 100g! It actually has more calories than 100g of chocolate pie!!!

Even if only 2g is soaked in water each time, the calories will reach 70 calories. Oatmeal, which is the most commonly used grain for weight loss, has only 338 calories per 100g and only 0.2g of fat. Although the protein is only half of that of chia seeds, eating one egg is enough to make up for it.

Secondly, although chia seeds are indeed rich in calcium, the phytic acid content in chia seeds is also relatively high. Phytic acid combines with minerals such as calcium, thereby reducing the absorption and utilization of minerals. Furthermore, considering the limited amount of chia seeds eaten every day, the comprehensive calcium supplement effect cannot be used to replace milk and dairy products with chia seeds.

From this point of view, chia seeds are not as suitable for eating when losing weight as legend has it. A high-calorie content will directly ruin the road to weight loss.

Inulin

Recently, it has been discovered that inulin is added to a certain extent in more and more yogurts, foods, and even baby milk powder. In the propaganda of merchants, inulin seems to be a perfect food ingredient, which can not only lower blood lipids and promote weight loss but also protect the liver and improve intestinal health... Generally speaking, inulin is indeed a good thing, but it also affects our health. We must also look at it rationally and scientifically.

Inulin is a recognized prebiotic that has a good effect on intestinal flora. After entering the large intestine, it will be used by our intestinal bacteria. Among them, those with higher evidence (supported by human randomized controlled trials) include: improving hyperlipidemia, improving constipation, helping weight loss, and promoting the absorption of trace elements. But it also brought obvious side effects.

Inulin intake can increase digestive symptoms. Examples include stomach cramps, diarrhea, and bloating. Inulin is diffuse, has moderate fermentability, and will produce a certain amount of gas. Therefore, people with weak digestive systems often cannot tolerate inulin. Therefore, for children, the elderly, and those with weak stomachs, it is recommended not to use inulin. It is best to use low-diffusing dietary fibers such as galactomannan, resistant starch, and psyllium seed husks.

Although there are relatively few people allergic to inulin, there are reports. If you find itchy skin, red and swollen lips, cough, difficulty breathing, vomiting, diarrhea, and other symptoms after taking inulin, you need to consider the possibility of allergies and seek medical treatment in time.

In addition, a team led by Dr. Matam Vijay-Kumar of the University of Toledo in the United States published an important study in the top international journal "Cell". They found that feeding the refined soluble dietary fiber inulin to physiologically deficient model mice with intestinal microbial imbalances caused 40% of the mice to develop primary liver cancer. Normal mice were not immune. When wild-type mice were fed a high-fat diet combined with inulin, liver cancer also occurred. It is believed that an imbalance of intestinal microorganisms is the main culprit in inulin-causing liver cancer. Inulin cannot be metabolized by the liver, so you need to be careful when choosing inulin as a dietary fiber supplement.

Galactomannan

Compared with the first two common water-soluble dietary fibers, galactomannan has not been in people's sight for a long time. In fact, it has already emerged in the food industry and other industries. Essentially, it is a polysaccharide containing mannose backbone and galactose side groups, mainly derived from Fenugreek Gum, Guar Gum, Locust Bean Gum ) and Tara Gum, galactomannans with varying degrees of branching. Galactomannan, also known as guar fiber, extracted from guar beans, is the most comfortable and safest fiber.

Galactomannan has low calories and will not cause gastrointestinal discomfort. It is relatively safe for the elderly, children, and people with weak gastrointestinal tracts to ingest. At the same time, although dietary fiber has entered modern dietary life, dietary fiber is not actually a delicious food. It’s not so much that it’s not delicious, but once food contains dietary fiber, its roughness makes the taste worse, so it’s difficult to consume an effective amount for a long time. Galactomannan, as a water-soluble dietary fiber, is also relatively excellent in this regard.

【Low FODMAP & Gluten-Free】Guar fiber’s unique soluble fiber is very gentle on the gastrointestinal system. It promotes digestive health while avoiding the extra gas, bloating, and loose stools associated with high-FODMAP meals and substances.

【Odorless, Tasteless & Clear Blend】Guar fiber dissolves crystal clear in water. It may be added to most meals and beverages without altering its flavor, fragrance, or texture.

【Fibre That Aids With Weight Loss Soluble fiber aids in the smooth passage of food through your digestive tract, making you feel less hungry.

【Lower Glycemic Index】Guar fiber lowers the glycemic index of food, helping to reduce glucose spikes after meals.

【Meets FDA's Definition of Dietary Fiber】Guar fiber provides clinically proven health benefits and qualifies as dietary fiber under the FDA's new strict definition.

【Feeding Good Gut Bacteria】As a prebiotic fiber, guar fiber promotes the proliferation of healthy gut flora, supporting digestive health and overall health.

After the above introduction, you have learned how to choose dietary fiber!