Dietary fiber. Benefits and recipes.
Hello everyone. I use fiber in all my breakfasts, so I want to share with you their properties and benefits. Also show you my favorite sources of fiber.
The benefits of fiber are the following: Decreases cholesterol levels, regulates blood sugar levels, increases nutrient absorption and improves the function of the large intestine.
When fiber is properly consumed a series of events occur in the physiological mechanics of the digestive tract. First, the fiber that has a high liquid retention power increases and gels the faeces, facilitating the work of the large intestine to move them. In addition, its presence increases the production of short chain fatty acids, diluting the bile acids. This improves the metabolism of colon cells (colonocytes) (Martínez, 2005). Dietary fiber also lowers the pH of the colon, which is beneficial for the bioavailability of nutrients at this level and for the prevention of certain types of cancer (Jhonson, 2004, Simpson, 2004).
My favorite sources of fiber are:
- Oats:
It is a complex carbohydrate rich in fiber that I use in almost all my breakfasts, its main advantages apart from its nutritional contribution are that it is very accessible, it is economical and it is very versatile it can be combined with an infinity of ingredients, among its health benefits They find that it is depurative, helps control blood sugar levels, improves digestion, contains proteins, contains omega 3, prevents osteoporosis and thyroid problems.
You can prepare it as a smoothie, pancakes, you can make bread, cookies, cakes and you can eat it simply cooked with fruit.
- Bran:
It is a sub product of the refining of wheat, in pharmacies we can find a lot of variety, there are different brands and they differ basically in that the bran is more ground than in others, and there are also combined with other types of fiber. This excellent source of fiber can help improve the health of people with constipation, hemorrhoids, high cholesterol, diabetes and prevent major problems.
The taste of the bran is not very noticeable so I combine it with almost everything, can be used in arepa, pancakes, tortillas, one of the uses that I love is with meats can be used in meatballs or ground beef. It is very good when spices are used in the preparations is also very versatile.
Another source of fiber that I like very much are the seeds, among which I use most are linseed and chia.
- linseed:
It is a seed, rich in fiber and antioxidants, it is the best vegetable source of omega 3 fatty acids. Of all seeds flaxseed is one of the most beneficial for health, the problem with flaxseed for many is that it has a very strong flavor, for me it is particularly difficult to incorporate into preparations without highlighting its flavor unless we use the whole seed which is how I like to use it.
Among its benefits, the main one is that it improves digestion and due to its high omega 3 content it is highly recommended by doctors and dieticians for the treatment of constipation, high blood pressure and is a co-helper in weight loss, making it an important complement in treatment of patients with obesity, regulates blood sugar levels, lowers stress levels and favors detoxification of the body.
Popularly it is recommended to take ground flaxseed in a glass of juice or water, honestly that preparation has a very bad taste. My recommendation is to use the whole seed in preparations as smoothies adding a spoonful of chocolate pancakes, the toasted seeds in the arepa do not provide almost flavor so it tastes very good. For me the roasted seed is the one that I like and I use it that way, because it brings the same properties and does not have that strong flavor as when it is ground.
- Chia:
Chia (Salvia Hispanica) is a plant from Central America, its seeds are rich in carbohydrates, fiber, vitamins and minerals. Chia is a word of Mayan origin that means "Strength", and that is that this ancient civilization already knew about the great properties of these seeds among which they find less anxiety so they are a good complement if you want to lose weight, have antioxidant properties , its taste is pleasant, it contains omega 3, they are a source of proteins so they help maintain muscle mass, have anti-inflammatory properties, are a source of energy and have depurative properties.
It can be easily incorporated into any food from salads, sauces, pasta, rice almost do not alter the taste, also combine with the sweet, in cakes, arepas, pancakes, smoothies, almost anything.
I know from experience that most people are reluctant to eat oats, bran and flaxseed, but cheer up and integrate them little by little into your preparations and you will see how your digestion improves and you feel more vitality.
Recipes (spanish)
Source of photos: all the photos except for the chia were taken from my cell phone.
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