One of the biggest downfalls of our western diets is the lack of fibre. Ultra processed foods are stripped of their fibre to make them taste better and to increase shelf life. This is a really big problem since fibre can not only make you lose weight but it is also necessary for optimal health.
The daily recommended intake for fibre is 30 grammes a day. If you eat bread (which is mostly ultra processed) you get about half a gram of fibre in one slice. Most breakfast cereals will contain about 2 grammes per serving. On the other hand side an apple contains about 5 grammes of sugar so if you eat 3 apples you are halfway there. For optimal health you are better off eating 3 different types of fruit however; our gut bacteria feed on fibre and if you include different sources of fibre your gut bacteria will become more resilient and protect you better from illness and disease. There are scientific studies from Tanzania. There is a tribe called the Hadza tribe, they are basically the last hunters and gatherers in the world. In Tanzania there are only two seasons, the rainy season and then it’s the sunny season. The Hadsz’s s diet changes between the two seasons and so do their gut bacteria. There are also studies where Africans were given a western diet and black Americans swapped for an African diet. Guess who had the best gut bacteria? The Africans who were put on a western diet stared lacking species of bacteria that they had before the study began and the black Americans significantly improved their gut bacteria within days of eating an African whole food diet. Improved gut bacteria is not the only advantage of increased fibre consumption. Satiety is also another advantage. Let’s say you start your day with a bowl of corn flakes. Chances are that within a couple of hours your energy levels will drop and you will start to reach out for a top up. There are even scientific studies that compare people eating corn flakes for breakfast and people eating Oates and the outcome was that the Corn flakes group consumed far more calories in subsequent meals. I am going to make a list below of my different fibre sources this week. If you can get to a number of 30 different sources you are top notch.1) Apple 2) Pear 3) Orange 4) Plum 5) Mango 6) Banana. 7) Avocado 8) Coffee 9) Tea 10) Celery 11) Dates 12) Spinach 13) Kale 14) Beet sprouts 15) Carrots 16) Broccoli 17) Lentils 18) Red kidney beans 19) Oates 20) Walnut 21) Pistachios 22) Pea nuts 23) Cashew nuts 24) Almonds 25) Pecans 26) Brazil nuts 27) Onions 28) Garlic 29) Lettuce 30) Olives.
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March 2024
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