Some food are water absorbent food, all rich in soluble fiber and they have the same effect on you. When you eat these food, they dissolve and form a gel in your intestines. This gel improves the way your body processes carbohydrates, and it decreases insulin production by slowing glucose absorption. When you indigest food with fiber, it stop nasty cravings by keeping your blood sugar levels steady. Here are some of favorite food that have been staples in nutrition practice.
We have all heard that an apple a day keeps the doctor away; well, so does a pear. Pears actually have more pectin, a hydrophilic fiber, than apples. When you eat the fiber-rich skin along with the flesh, you’re even better off. The skin contains the antioxidant, which prevents cancer and artery damage.
This is absolutely my number-one choice for breakfast because of its ability to satiate. (Add Chia seeds, and there is no better way to start your day). In addition to soluble fiber, oatmeal has 6 grams of protein per serving, as well as the minerals and iron. A 15-year study published in the American Journal of Lifestyle Medicine found that oatmeal—lowers cholesterol and decreases the risk of heart disease.
This small black or white seed has the capacity to absorb water up to 12 times its weight! This ability means you maintain hydration, when your body is properly hydrated, nutrients from foods you ingest are absorbed more efficiently. Chia seeds also have no discernible flavor, so they can bulk up your favorite snacks and meals (smoothies, yogurt, dips and spreads, stir-fries, etc.) without affecting their taste. Chia seeds also contain eight times more omega-3 than salmon and 30 percent more antioxidants than blueberries.
They contain enough hydrophobic fiber to keep you full for hours. And the American Cancer Society includes them as a key dietary recommendation. The cancer protection comes from four specific nutrients, which are the starting points for a variety of cancer-protective substances.
Barley has a delicious nutty flavor and pasta-like texture, which is why it’s one of my favorite grains to add to salads, soups, and side dishes. In the store, you’ll find hulled, pearled, and pot barley—go for pot. It’s between hulled and pearled in terms of how much it’s been processed. And it retains its nutritive punch while being the easiest to work with.
Many people shy away from okra because of its slimy consistency, but it’s easy to alleviate the goo factor when you add okra to stews, soup, and stir-fries. Okra is high in vitamins, calcium, iron, and magnesium. When you add okra to your meals, you won’t be hungry for hours.
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