Finding Fibre: How to Get More Into Your Diet

If fibre was a drug, everyone in the world would be clamouring for it. This macro nutrient is vital for your wellness, helping to lower your blood sugar, cut your cholesterol, and even protect your wellbeing against colon cancer. This is why it’s so essential that you get your 25 grams a day (for women) or 35 to 40 grams (for men), but most of use are only hitting the 15-gram mark – so how do you include more fibre in your diet?

 

1. Whole-wheat pasta: According to Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City, ‘Really small changes will make a difference,’ and one small change that you can easily make is to swap out traditional pasta for the whole-wheat kind. As whole-wheat pasta is a bit of an acquired taste, you might have to try out a few different brands and versions before you find the one you love but – trust me – it’s worth the effort.

 

2. White beans: Even though amping up your intake of beans may cause you to sway into flatulence, this isn’t a problem to worry about if you introduce beans into your diet gradually. Brown explains, ‘If you only eat (low-fibre) foods right now, don’t suddenly switch to eating 40g of fibre a day, because that will cause a lot of stress to the digestive system.’ When you do start to eat more beans, white beans are an excellent choice – not only because they are rich in fibre, protein and iron. White beans are one of the best nutritional sources of potassium you will find, which helps to fight hypertension. In just one cup of white beans, there is 25% of your daily requirement for potassium.

 

3. Black beans: The dark colour of these beans may be less appetising than that of their lighter counterparts, put this dark, rich colour is actually a sign of how healthful black beans are. The dark, rich colour is a sign of a high content of flavonoids, or plant pigments that are powerful antioxidants. As well as this, black beans contain 15 grams of fibre per cup, and about 15 grams of protein. Brown adds that you should drink more water as you incorporate beans and other high-fibre foods into your diet.

 

4. Edamame: In Eastern Asia, this cuisine has been popular for centuries. Edamame, which is the fancy way of saying “immature soybeans boiled in the pod,” can contain up to 11 grams of protein and 9 grams of fibre per half-cup, albeit depending on the brand you choose. To consume your edamame, mix them into a tasty dip or else pop them out of the pod and into your mouth.

 

5. Avocado: There’s a great source of fibre to be found in the creamy flesh of the avocado, providing you with two grams of the macronutrient for every two-tablespoon serving, or 10g per whole fruit. As well as this, avocados are also an excellent source of mono- and polyunsaturated fats, which help to lower your cholesterol, reduce your risk of heart disease and make you feel fuller for longer so you don’t gorge on “bad” fats and calories. This means better results if you’re trying to lose weight.

 

6. Whole-wheat bread: When you choose refined grains like white bread, these products have been milled and lost their nutrient- and fibre-rich elements, such as the outer coating of the grain (bran) and the germ, a tiny part of the kernel that serves as the seed’s ‘embryo.’ However, whole-wheat bread retains these essential elements, and Brown points out, ‘Making it your go-to will make a big difference in terms of the number of grams of fibre you’re getting.’

Categories: Beans, black beans, diet nbsp, edamame beans, fibre, fibre foods, rich colour, wheat bread, wheat pasta, white beans, whole wheat bread

Corn, Beans and Avocado: Where to Find Fibre

There are plenty of reasons why you should include more fibre in your diet. Fibre can lower your blood sugar, cut your cholesterol and may even protect your wellbeing against colon cancer and haemorrhoids. However, few of us are getting enough fibre to reap these wellness benefits. As a woman, you should aim for 25g of fibre a day and, as a man, you should be getting at least 35 to 40g. However, most of us are just hitting the 15g-mark. According to Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City, the best way to get more fibre in your diet is to eat fibre-rich whole foods—not foods that tout “added fibre”— so which foods should you be stocking up on?

 

1. Corn: While this includes the sunny, yellow sweetcorn you’re used to, corn actually comes in a rainbow of colours, each with its own special mix of nutrients and antioxidants. Still, in any single ear of corn (or about half-a-cup) there is two grams of fibre, so any option is beneficial. Even popcorn can have a positive impact on your health, providing about 3.5g of fibre per three-cup serving.

 

2. White beans: You may be wary of beans because, as the saying goes, “beans, beans, good for your heart, the more you eat, the more you…” Still, even though amping up your intake of beans may cause you to sway into flatulence, this isn’t a problem to worry about if you introduce beans into your diet gradually. Brown explains, ‘If you only eat (low-fibre) foods right now, don’t suddenly switch to eating 40g of fibre a day, because that will cause a lot of stress to the digestive system.’ When you do start to eat more beans, white beans are an excellent choice – not only because they are rich in fibre, protein and iron. White beans are one of the best nutritional sources of potassium you will find, which helps to fight hypertension. In just one cup of white beans, there is 25% of your daily requirement for potassium.

 

3. Black beans: The dark colour of these beans may be less appetising than that of their lighter counterparts, put this dark, rich colour is actually a sign of how healthful black beans are. The dark, rich colour is a sign of a high content of flavonoids, or plant pigments that are powerful antioxidants. As well as this, black beans contain 15 grams of fibre per cup, and about 15 grams of protein. Brown adds that you should drink more water as you incorporate beans and other high-fibre foods into your diet.

 

4. Chickpeas: Also known as garbanzo beans, these legumes come in two varieties. You may be more familiar with the light-coloured “Kabuli” type of chickpea, but it’s the darker “Desi” variety that is richer in fibre and antioxidants.

 

5. Avocado: There’s a great source of fibre to be found in the creamy flesh of the avocado, providing you with two grams of the macronutrient for every two-tablespoon serving, or 10g per whole fruit. As well as this, avocados are also an excellent source of mono- and polyunsaturated fats, which help to lower your cholesterol, reduce your risk of heart disease and make you feel fuller for longer so you don’t gorge on “bad” fats and calories. This means better results if you’re trying to lose weight.

 

6. Whole-wheat pasta: Brown notes, ‘Really small changes will make a difference,’ and one small change that you can easily make is to swap out traditional pasta for the whole-wheat kind. As whole-wheat pasta is a bit of an acquired taste, you might have to try out a few different brands and versions before you find the one you love but – trust me – it’s worth the effort.

Categories: Beans, black beans, corn, fibre, fibre foods, foods, nbsp, rich colour, wheat pasta, white beans

The Ten Best Superfoods For Weight Loss

We have all heard of superfoods – they are foodstuffs that contain high levels of nutrients, vitamins and minerals that are reported to be very good for our health. This means they can be a great benefit for us in a number of ways – but if you’re looking to lose weight, which are the best superfoods that you should use? We’ve put together a list of ten superfoods that will have you slimming down in no time.

Black beans

Black beans are commonly used in Mexican food and they can be great for you. Just one portion of black beans contains a fantastic 15 grams of protein – and protein is a great way to help fill you up and keep you fuller for longer. Unlike many other sources of protein, the beans do not contain any saturated fat.

Oats

Oats are well known as a great weight loss food because they are high in fibre which is another great way to help you feel full throughout the day. One small serving packs in plenty of resistant starch, which is a healthy carbohydrate that boosts metabolism and helps your body burn away fat.

Avocado

Avocados are high in fat – and while that might seem like a bad thing to say for dieting and weight loss, they are filled with good fats that can actually help you lose weight. As well as having healthy monounsaturated fats in them, avocados also contain high levels of protein and plenty of fibre.

Salmon

Salmon is well known as a food that’s very health for you. The reason it is so good as a way of losing weight is because it is a source of protein that has very low levels of fat in it. This means you are filling your body up with fat but you are providing it with a fantastic source of energy that will keep you full throughout the day.

Blueberries

While they might be best known for their anti-ageing qualities, blueberries can actually be very helpful in the fight to lose weight. This is due to the very low levels of calories found within them meaning you can eat plenty to fill you up without piling on the pounds.

Broccoli

Delicious and nutritious, broccoli is high in fibre but low in calories, ensuring its place at any weight loss table. Broccoli is a fantastic vegetable to accompany other health main courses and really adds a balance of nutrients to your diet which can be a massive boon to weight loss.

Brown rice

While you might be more accustomed to buying the traditional white rice, it can really be worth making the switch to brown rice if you’re looking to lose some weight. Brown rice is a healthier alternative as it has lots of fibre and resistant starch. It fills you up but doesn’t load up the calories making it an ideal choice for slimming down.

Pears

Pears are one of the underappreciated weight loss foods – they are packed with fibre and can help to boost your metabolism. The most important part of the pear to eat in the skin; this is where you’ll get much of the fibre from.

Wine

Believe it or not, wine can be a fantastic choice if you’re trying to lose some weight. Studies have shown that moderate wine drinkers are more likely to be slimmer than their peers – so it’s OK to have a glass or two, but don’t go crazy.

Grapefruit

The good old grapefruit is a fantastic option to help you drop the pounds. It’s a great source of protein and makes for a fantastic healthy breakfast choice.

Categories: black beans, Brown Rice, fibre, Grapefruit, high levels, Lose weight, Protein, resistant starch, superfoods, weight, Weight Loss

What Are The Best Superfoods To Help You Lose Weight?

It’s easy to think that if you want to lose weight, you should avoid eating, but there are some foods that can actually speed up your weight loss. These so called ‘superfoods’ are not only great for your weight-loss efforts but they are also packed with nutrients, making them fantastic for your wellness and wellbeing.

 

These superfoods help to build up your bones, guard against chronic diseases, give you better eyesight and improve your cognitive abilities, and in addition to all that they can help you to lose weight – and to keep it off for good.

 

Black beans are one such superfood. Just one cup of these little black beans contains an enormous 15 grams of protein, but without all the saturated fats that are found in many other sources of protein such as red meat. This protein keeps you feeling fuller for longer.

 

Oats are also great for weight loss as they are full of fibre, so keep you feeling satisfied for a long time. Half a cup of oats contains 4.6 grams of a healthy carb called Resistant Starch, which helps to burn fat and also boosts your metabolism.

 

Avocados are another one that can help to boost your weight loss. Those who have been on many diets may feel wary of this vegetable as they know that it is high in fat – but it is important to understand the difference between bad fats and good fats, and this is packed with the latter. In addition to this, oleic acid in the healthy fat of avocados may actually help your body to quiet the hunger pangs. Just quarter to a half of an avocado can help to get rid of your body fat.

 

Salmon is a great lean protein, which can fill you up without adding any fat. It’s also full of this hunger-curbing acid and full of healthy oils that can make you look good and feel well.

Categories: black beans, Eat, Healthy, Lose weight, loss, nbsp, Protein, superfood, weight, Weight Loss