Complex carbohydrates provide a more constant flow of glucose into the bloodstream; that keeps you energized for longer. Also, eating complex carbs reduces hunger, helps you to eat less, declines risk of diabetes, and improves a level of blood cholesterol.
Fiber also is a type of carbohydrates; it’s a substance in plants. However, we can’t digest the fiber, so it passes through the entire intestine, mechanically cleaning it.
High-fiber food is good for human health, but most Americans don’t eat enough fiber. Many studies show that fiber is a highly effective nutrient for losing weight. It slows down the movement and absorption of food. In this way, fiber keeps you satiated longer, maintains your blood sugar, and speeds up the process of eliminating toxins from your system. As we already know, the reason why many different fruits and vegetables have zero Smart-point is their high in fiber and relatively low-calorie count, which is perfect for weight loss.
Next to the veggies best sources of fiber include nuts, seeds, whole grains, cereals, and legumes. You may also read on a food label about soluble and insoluble fiber; both types are essential for health.
Soluble fiber lowers cholesterol levels, slows down the absorption of glucose, stabilizes insulin levels, and as a result causes you to eat less.
Insoluble fiber absorbs water, swells in the colon and removes toxic waste from there. One more function is to balance acidity in the intestines.
So, fiber helps eat less by acting as filler; it is also known to reduce the risk of diabetes, obesity, and heart attack. However, you should add fiber to your menu slowly over a period of a few weeks. This way allows bacterial flora in your digestive tract to adjust to the change. Increasing fiber consumption too quickly can lead to intestinal gas, abdominal bloating, and cramps.
And again, drink a plenty of water because fiber works better when it absorbs water.
As you see we shouldn’t stop consuming carbohydrates; just choose the correct option. Get more of your carbohydrates from fruits and veggies; eat them raw with the skins for extra fiber. Eat whole fruit instead of drinking fruit juice. Eat more grains, nuts, and seeds.