Fiber & Heart Health
Fiber is a completely underrated nutrient. With protein taking hold of the market, fiber has been left in the high protein, low-carb fad diet shadow. Although protein can help with weight management because it can keep you feeling full and support lean muscle growth, fiber has some powerful properties that not only promote satiety but can also decrease risk for heart disease.
FIBER - SOLUBLE VS. INSOLUBLE
In the world of fiber there are 2 main players - soluble and insoluble fiber. Both are important but serve very different purposes in our body. When it comes to lowering the bad, LDL cholesterol, soluble fiber takes the lead. But when it comes to adding bulk to our stool and gut health, insoluble fiber is the main player. When thinking soluble fiber, think about a gel-like substance that is soluble in water. Insoluble fiber on the other hand stays intact throughout the GI tract because our body doesn’t have the enzymes necessary to break it down.
Sources of Soluble Fiber (think gel-like foods)
Oatmeal
Beans, Lentils and Peas
Apples
Prunes
Psyllium Husk (Benefiber)
Sources of Insoluble Fiber (think woody, fibrous foods)
Whole Grains like brown rice, wheat berries, farro, whole grain pasta
Celery
Corn
Fruits and Vegetables (most have both soluble and insoluble fiber)
FIBER & HEART HEALTH
Why is LDL considered the “bad” cholesterol?
When we think about cholesterol in our body, there are typically 2 types we focus on - HDL and LDL. HDL, typically referred to as the “good” cholesterol, is considered heart protective. In the body HDL increases with regular exercise and helps to remove cholesterol that has been deposited at our arteries and veins. LDL, or the “bad” cholesterol, is less heart healthy and when elevated in our body can lead it to be deposited at our veins and arteries forming plaques. When plaques are large enough they can restrict blood flow to the heart and brain resulting in a heart attack or stroke.
How does fiber help decrease the bad cholesterol in our body?
Whenever we eat soluble fiber, this fiber is able to bind to something called bile acids. Bile is produced to help digest fats that we eat in our diet and is made from cholesterol. When fiber binds to bile acids they aren’t able to be recycled in the body like they usually are which causes bile to leave our body in our stool. In turn, more bile acids need to be made and so our body uses our own cholesterol to make them. In turn, the bad cholesterol in our body will drop.
FIBER & GUT HEALTH
Probiotics are popular in the world of gut health right now. But many people don’t know that probiotics and their partner in crime, probiotics, can be found in foods. The difference between probiotics and prebiotics? Live cultures. Probiotics are foods or supplements that have live bacteria cultures. This includes foods like yogurt, buttermilk, kefir, sauerkraut, and other fermented foods. Prebiotics on the other hand act as food for these live bacteria cultures and guess what? Fiber is just that! Insoluble fiber, is a substance that can’t be fully digested in the body. Thus, when it reaches our colon, where most of the good bacteria reside, these bacteria are able to take that insoluble fiber and use it as food to stay alive and thrive!
FIBER & DIABETES PREVENTION
With the CDC predicting that Type II Diabetes will effect nearly 33% of the population in 2050, prevention efforts for those at risk are important! Many people think that carbohydrates are the source of the problem when it comes to type II diabetes. However, there are many factors that influence insulin sensitivity in our bodies. Yes, a diet high in refined carbohydrates along with smoking, a sedentary lifestyle and excess adipose tissue can all increase a person’s risk for developing type II diabetes. Remember, the effect is cumulative. However, carbohydrates can also be a large part of the prevention process. It all comes down to remembering that not all carbohydrates are created equal.
In the world of carbohydrates there are two categories we can use to define them - refined and complex carbohydrates. Refined grains include things like cereal, white bread and white rice. All have had most of the fiber and nutrients removed from the grain leaving only the inner part of the grain, the endosperm. Refined carbohydrates have little fiber to buffer the insulin and blood sugar spike that happens when we eat these foods. However, complex carbohydrates such as whole wheat pasta, whole grains like brown rice and farro as well as whole wheat bread help to keep blood sugar more stable. With fewer spikes in blood sugar, fiber can be a critical part of stabilizing blood sugar and keeping that number in a healthy range long-term!
