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Whole Grain Benefits

What is Soluble Fiber and How Much Do You Need



When you hear the words soluble fiber, you might think of old folks who need a little help getting things started in the bathroom. But soluble fiber is so much more than just a cure for constipation (though it does), it is the cellular infrastructure of fruits and vegetables, legumes like beans, nuts, and seeds.

These whole foods are based on fiber molecules to create shape, stencil strength to grow (towards the sun or in the case of roots like carrots to absorb the minerals from the soil) and unlike animals and humans, which make our musculoskeletal Have a structure, fiber only occurs in plants.

Fiber helps you lose weight, lower cholesterol and keep blood sugar levels constant

What does fiber do in our body? Fiber, and soluble fiber in particular, can help you maintain a healthy weight or lose weight, lower your cholesterol, and prevent blood sugar from rising, which is essential for anyone trying to reverse or treat diabetes or prediabetes. Fiber has also been shown to lower the risk of heart disease and even protect against certain types of cancer including colon cancer, which is now a disease that affects people at every age and stage of life.

In one study, 345 people recorded the amount of fiber they consumed over six months and the more fiber they added to their diet, the more able they were to follow a low-calorie diet and be successful in losing weight. In another study of people taking statins to regulate their cholesterol levels, adding psyllium, a natural soluble fiber, to their diet resulted in significantly greater reductions in their LDL (or bad) cholesterol than those taking statins alone without it took the fiber.

What is the difference between soluble fiber and insoluble fiber?

There are two types of fiber, and both of them have great health benefits for helping your digestive system do its job and protecting you from heart disease, inflammation, and other diseases of civilization. The more soluble and insoluble fiber you have, the healthier your gut microbiome, the more stable your blood sugar, and the less inflammation in the body. (A diet high in red or processed meat has the opposite effect, increasing inflammation and your risk of heart disease.

Here’s the difference between soluble fiber and insoluble fiber and where to find each one. Try to include both in your daily diet.

  • Soluble fiber is the type found in water that forms a gel-like substance that slows the absorption of food on its way through the body from the stomach to the intestines. Foods high in soluble fiber include beans, bananas, potatoes, apples and pears, and grains such as oats and barley.
  • Insoluble fiber is sometimes called roughage because it does not decompose in water. Insoluble fiber helps move food through the lower half of your digestive tract, lower intestines, and colon, and helps your gut microbiome shift from unhealthy bacteria to healthy ones as they try to break down the hard-to-digest fiber particles. You can find it in whole grain products as well as berries, grapes, carrots, and fruit peels, especially apple and pear peels.

Fiber helps keep things moving through the digestive tract, but not too quickly almost

Think of fiber as your dietary traffic cop helping direct the food you eat through your system, helping it move steadily rather than speeding up so that nutrients can be absorbed at a measured pace. Too quickly and macronutrients like simple carbohydrates in sugary candy, soda, white bread, rice, or pasta dissolve almost instantly, causing a torrent of calories and energy to enter your bloodstream, which is great when you’re doing a 10K. but otherwise it triggers an increase in your blood sugar, which in turn drives up insulin.

But if you eat high carb foods with no fiber like simple sugars and you don’t do jumping jacks, your body realizes that it can’t use up all that energy right now, so it sends it to your fat cells. saved for later use. When fiber comes in the form of whole grains like whole grain bread (watch out for 4 grams of fiber per slice) or quinoa or oatmeal, it slows that rate of absorption and allows the body to absorb the nutrients and calories so that it doesn’t go to fat stores (our fat cells ) must redirect.

How to get more fiber in your diet

Start your day with oatmeal, add a handful of blueberries, and avoid adding sugar to your oatmeal. Or choose a breakfast with avocado toast. Eat a large salad with all kinds of beans, seeds, and vegetables for lunch, and make a rice and beans dinner for yourself as beans have the highest fiber count per ounce of food, other than seeds. Or eat whole wheat pasta with tomatoes and plant-based cheese for dinner.

How much fiber do you need in a day?

For men, the recommended daily allowance is 38 grams of fiber per day and for women 25 grams per day, according to the Mayo Clinic. But these are minimum values. Most Americans don’t get anywhere near it as 9 out of 10 adults don’t get their minimum of 5 servings of fruits and vegetables a day.

If you think of it in terms of calories, consume at least 14 grams of fiber for every 1,000 calories you eat. So if you eat 2,000 calories a day, you are consuming 28 or more grams of fiber per day.

Eat these 12 foods with the highest fiber per ounce

  • Kidney beans have 47 grams of fiber in a cup
  • Chickpeas have 35 grams of fiber in a cup
  • Pinto beans have 30 grams of fiber in a cup
  • Chia seeds have 10 grams of fiber per ounce
  • Guava: One cup contains 9 grams of fiber
  • Raspberries: One cup of raw raspberries contains 8 grams of fiber
  • Avocado: A medium-sized avocado has 7 grams of fiber
  • Green peas are 7 grams in a cup
  • One persimmon has 6 grams of fiber
  • Pumpkin seeds have 5 grams of fiber per ounce
  • One mango has 5 grams of fiber
  • Apples: A medium-sized apple has 4.5 grams of fiber

Bottom line: Typically add beans to your salads, eat more fruit than snacks, and choose whole grains over simply processed white rice, pasta, or bread. The more fiber you eat, the longer your body stays full, which makes it easier to maintain a healthy weight and lower your risk of serious lifestyle diseases like heart disease, diabetes, and certain cancers.

Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction



In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.


Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young



Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.


Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “


Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “


It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”


Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”


Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”


In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”


Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?



Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).


Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).


Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.


Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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