is known to be important but for the rest fiber remains a mystery. What
exactly is fiber and what are the exact health benefits? Basically, fibers are
carbohydrates that are not able to be digested. Not all fiber is the same,
soluble fiber partially dissolves in water while insoluble fiber does not
dissolve in water. This difference is important when it comes to fiber and
its effect on different diseases. Then the more calories you eat, the more
fiber you need. In general, an adult need between 30 to 35 grams fiber per
day, yet the average American eats only 15 grams of dietary fiber a day.
Chia seeds provide the missing daily fiber intake!
Chia seeds and colon cancer
seeds have a unique blend of both insoluble and soluble fiber. Insoluble
fiber is not suitable for much fermentation but it is important in the
colon. Insoluble fiber provides the bulk in the stool, it also makes the
fermentation take place all along the entire length of the colon, including
at the end, where the majority of colon cancer occurs. Without the
existence of insoluble fiber, most of the fermentation would thus take
place in the initial part of the colon, leaving the end of the colon prone
to colon cancer.
Fibers and cardiovascular diseases
different studies show
that a high intake of dietary fiber is related to a lower risk of heart
disease. In a different Harvard
study over 40,000 it was found that a high total dietary fiber intake
lower risk of coronary heart disease by 40%. Cereal fiber was found to be
particularly beneficial. Another Harvard study
with female nurses gave the same results.
fiber is also linked with the metabolic syndrome, a constellation of
elements that increases the chances of diabetes and developing heart
disease. These elements include a high blood pressure, a high insulin
level, overweight (especially belly fat), high levels of triglycerides and
low levels of HDL (good) cholesterol. Different studies show
that a higher intake of cereal fiber and whole grains such as chia seeds
revert this increasingly common syndrome. One study latterly states that “Whole-grain intake is
favorably associated with metabolic risk factors for type 2 diabetes and
cardiovascular disease …]
slows down the body's process of breaking down foods to sugars, resulting
in more stable blood sugars. See also for more sugars and chia and diabetes
section. Furthermore, once in the stomach, the fiber is bulky so
it make us feel full. Insoluble fiber moves out of the stomach fast unless
there is protein, soluble fiber, fat, or protein to slow it down. The
soluble fiber, especially the viscous
types that hold onto water like in chia seeds, will slow down
the stomach in emptying itself and this is especially true when eaten with
some fat and lots of fluid and.
effect of slowing down is also true for food in the small intestine. Here too
the presence of the gel-like soluble fiber like in chia seeds slows down
while insoluble fiber speeds transit time up. In fact chia seeds can absorb
up to 10-12 times their weight
in water, thru which chia seeds become a gelly substance which make your
stomach expand. In fact, just 1 ounce of chia seeds represent a third of
the recommended daily dietary fiber. By weight, chia seeds are 40% fiber.
Therefore, adding chia seeds to your diet is an easy way to ensure yourself
from a good amount of fiber, which is essential for you digestive health.
is successful in several different ways such as reducing chances of colon
cancer, lowering the risk of heart disease, improving the body’s
metabolism, which implies high blood pressure, high insulin level and risk
of diabetes. Fiber stabilizes the body’s process of breaking down the foods
into sugars, which result in more stable blood sugars. Fibers also makes us
feel full making us eat less.
Since an average American eats only 15 grams of dietary fiber a day
while his daily need his 30 – 35 grams, chia seeds provide an easy source
of daily dietary fiber need.
gel-like soluble fiber in chia seeds helps you lose
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benefits of fiber intake