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High Fiber Foods: Their Long-Lasting Benefits for a Longer Life

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high fiber foodsIn the ever-evolving landscape of nutrition and wellness, one dietary component that continues to stand the test of time is fiber.

Often applauded as a key player in maintaining a healthy lifestyle, high fiber foods offer a variety of benefits that contribute to our overall health and well-being. This article describes what fiber is, what its proven health benefits are, and the top foods that contain it.

What is Fiber?

Fiber, the indigestible part of plant foods, is a versatile compound that comes in two forms: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that aids in regulating blood sugar levels and lowering cholesterol. Insoluble fiber adds bulk to the stool, promoting healthy digestion and preventing constipation. Together, these forms contribute to the overall health of our digestive system.

Health Benefits of High Fiber Foods:

  1. Digestive Harmony: Insoluble fiber, found in vegetables like broccoli and Brussels sprouts, promotes regular bowel movements, preventing constipation and maintaining a healthy digestive system. Studies in the “Journal of Nutrition” emphasize its role in preventing gastrointestinal disorders.
  2. Heart-Friendly Nutrients: Soluble fiber-rich foods, such as berries and oats, contribute to heart health by lowering cholesterol levels. Research published in the “American Journal of Clinical Nutrition” suggests that a diet high in soluble fiber may significantly reduce the risk of cardiovascular diseases, providing a positive impact on overall longevity.
  3. Blood Sugar Stability: Fibrous fruits like apples and pears contain soluble fiber that aids in stabilizing blood sugar levels. A study in “Diabetes Care” highlights the positive impact of soluble fiber in reducing the risk of type 2 diabetes and supporting overall blood sugar regulation.
  4. Weight Management Support: High fiber foods, such as nuts and seeds, contribute to weight management by promoting a feeling of fullness. Research in the “International Journal of Obesity” supports the fact that incorporating nuts and seeds into the diet can assist in weight loss and maintenance.

Studies on How Fiber Extends Life:

Numerous studies have explored the correlation between high fiber intake and an extended life. A comprehensive analysis published in the “British Medical Journal” found that a diet rich in fiber is associated with a longer, healthier life. This is proof of the enduring impact of integrating fiber into our daily meals. A 25% reduction in death from all causes was observed for those consuming the most fiber.

7 of the Best High Fiber Foods with Studies on Their Benefits:

  1. Broccoli: Rich in insoluble fiber, broccoli promotes intestinal health. Studies in the “International Journal of Molecular Sciences” suggest that compounds in broccoli may have anti-cancer properties, contributing to a longer and healthier life.
  2. Berries (Blueberries, Raspberries): Packed with soluble fiber and antioxidants, berries support heart health. Research in the “Journal of Agricultural and Food Chemistry” indicates that the compounds in berries may have anti-aging effects.
  3. Almonds: Almonds, a fiber-rich nut, contribute to weight management. The “Journal of Nutrition” suggests that the inclusion of nuts in the diet is associated with a reduced risk of cardiovascular diseases.
  4. Avocado: Avocado, which is high in both soluble and insoluble fiber, supports heart health. A study in the “Journal of the American Heart Association” suggests that avocado consumption is linked to improved cardiovascular outcomes.
  5. Spinach: Spinach is a fiber-packed leafy green. A study in the “European Journal of Nutrition” suggests that the fiber and antioxidants in spinach may contribute to improved gut health.
  6. Oranges: Oranges, rich in soluble fiber, contribute to blood sugar stability. Studies in “Diabetes Care” emphasize the positive impact of citrus fruits on reducing the risk of type 2 diabetes.
  7. Sweet Potatoes: Sweet potatoes, a fiber-rich vegetable, supports digestive health. The “Journal of Medicinal Food” highlights the potential anti-inflammatory and anti-cancer effects of the antioxidants in sweet potatoes.

Other High Fiber Foods:

In addition to the foods mentioned above, other high fiber foods include Brussels sprouts, kale, artichokes, lentils, bananas, peas, apples, chia seeds, sunflower seeds and carrots. These foods add diversity to a fiber-rich diet.

Lowest Fiber Foods:

Low fiber foods include highly processed snacks and foods like white bread, white biscuits, pancakes, cookies, chips, and sugary beverages.

Conclusion:

From supporting digestive health to fostering heart-friendly environments, high fiber foods contribute to a longer, healthier life. As we enjoy the vibrant flavors of fruits, vegetables, nuts, and seeds, lets envision the prospect of a long-lived future filled with health and vitality.

This health news is provided by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

Diabetes Prevention: Study Finds Specific Fruits are Remedies

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Because of the natural sugars in fruit, one might think that it should be avoided in order to prevent diabetes.

On the contrary, a study recently published in the British Medical Journal has found that greater consumption of specific whole fruits, particularly blueberries, grapes, and apples, is significantly associated with a lower risk of type 2 diabetes (adult-onset diabetes), whereas greater consumption of fruit juice is associated with a higher risk.

Fruits are very rich in antioxidants, which are substances that protect our tissues from the reactions of oxygen inside the body.  Natural processes such as digestion and metabolism create accumulated oxygen reactions that contribute to the aging and disease process.  Fruits are good at neutralizing these particles and are also a valuable source of fiber and plant coloring and pigments that have beneficial health effects.

The study on fruit’s effect on diabetes prevention was centered at the Harvard School of Public Health in Boston.  Participants totaled 187,000 people and were women from the Nurses’ Health Study (1984-2008), women from the Nurses’ Health Study II (1991-2009), and men from the Health Professionals Follow-up Study (1986-2008).  They were all free of major diseases at the starting point. Questionnaires were used to collect detailed data.

While blueberries, grapes, and apples provided the most benefits for diabetes prevention, blueberries provided the greatest advantage when three servings per week were eaten — a 26% reduction in the odds to develop diabetes.  Servings of cantaloupe on the other hand, increased the risk by 10%, and three servings of fruit juice increased the risk by 8%.  Peaches, plums, apricots, prunes, oranges, and strawberries had a neutral risk for diabetes.

Blueberries have other significant health benefits as well. The bilberry fruit is a close cousin to the famous blueberry. During World War II, British fighter pilots reported improved nighttime vision after eating bilberry jam.

One of the most important studies on bilberries was done by researchers at the Human Nutrition Research Center in Boston, MA. The researchers used an enriched extract of bilberry in a test tube along with human retina cells. The cells were exposed to oxygen damage and bilberry was shown to have a profound antioxidant effect – protecting and reversing the damage.

Bilberry removed the stress in eye tissue, which is a strong indicator that it can safeguard the eyes against disorders of aging such as macular degeneration (blurred vision), cataracts (cloudy vision) and glaucoma (eye pressure on the optic nerve).

So let’s get that fruit out for dessert and eat it for refreshing, nourishing snacks!

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair, better nails, and more energy.