Articles
The different types of protein
Proteins, those essential building blocks of life, are long chains of amino acids cleverly connected by what we call α-peptide bonds. When we eat foods containing proteins, like meats, dairy, eggs, legumes, nuts, and seeds, our gastrointestinal tract springs into action. It diligently digests these proteins, breaking them down into smaller peptides and free amino acids. These tiny molecular treasures are then absorbed into our bloodstream, where they embark on a remarkable journey. They are put to work in our cells, constructing brand new proteins and performing various vital functions. But proteins aren’t just about making other proteins; some amino acids are also involved in crafting non protein substances that our bodies need. Now, here’s a fun fact: out of the 20 amino acids found in proteins, NINE are considered essential for adult humans. These nine are leucine, valine, isoleucine, histidine, lysine, methionine, threonine, tryptophan, and phenylalanine. The term “essential” means our bodies can’t create them, so we rely on our diet to provide them. Speaking of diet, let’s talk about how much protein we should aim for. For adults, the recommended daily intake is around 0.8 grams of protein per kilogram of body weight. If you’re pregnant or nursing your newborn, it’s advised to add an extra 10 – 15 grams of protein to your daily intake. Growing children also need more protein. On average, adult women consume about 64 grams of protein daily, while men consume around 104 grams. Protein is found in various foods, like eggs, meats, dairy, seafood, legumes, nuts, and seeds. Regardless of the source, once it enters our body, it gets broken down and reshaped into new proteins. Most animal proteins are considered complete proteins because they contain all nine essential amino acids. On the other hand, most plant proteins are incomplete, lacking at least one essential amino acid. But combining different plant-based protein sources can fill in those gaps. Unlike fat and carbohydrates, our bodies don’t have a dedicated storage system for protein. Instead, they can break down muscle tissue to obtain protein building blocks if needed. That’s why it’s crucial to consume protein regularly to avoid such a situation. Protein-rich foods have another neat trick up their sleeve – they make us feel full for longer. They do this by increasing thermogenesis and through certain amino acids, like leucine, influencing our brain. The world of proteins is both fascinating and essential to our well-being. By making informed choices about our protein sources and ensuring we meet our daily requirements, we can take significant steps towards a healthier and more balanced life. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140426/ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
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Vitamin D: The “sunshine” vitamin
What is vitamin D and the role it plays in our body? Vitamin D is a fat-soluble vitamin which is used by the body for normal bone development and maintenance. Vitamin D assists in increasing the absorption of calcium and phosphate in our bodies[1]. Without vitamin D, only 10–15% of dietary calcium and about 60% of phosphorus can be absorbed.[2] Vitamin D is unique in that it can be made in the skin from sunlight exposure. It exists in two forms, namely Vitamin D2 obtained from the sun when it strikes the skin and vitamin D3 produced by the human body.[2] People with a darker skin tone have natural sun protection and require at least three to five times more exposure to the sun in order to make the same amount of vitamin D as a person with a lighter skin tone.[3] The way we determine our vitamin D levels is through a blood test, which is done by a healthcare professional, and maybe reported in different ways. You can either get the total vitamin D result, or separate results for Vitamin D2 and Vitamin D3. A circulating level of D greater than 30 ng/mL is required to maintain a healthy level of vitamin D. If your total vitamin D level shows a vitamin D deficiency or insufficiency, you may need to supplement with additional Vitamin D3 or implement some dietary changes.[2,4] What is vitamin D deficiency?Vitamin D insufficiency affects at least 50% of the population worldwide and an estimated 1 billion people across all age groups and ethnicities have a Vitamin D deficiency (VDD). This is mainly attributed to lifestyle (i.e., reduced outdoor activities) and/or environmental factors (i.e., air pollution) due to reduced sunlight exposure.[2] VDD can lead to an array of problems, and is an important public health issue since vitamin D plays a supportive role against cancer, heart disease, fractures, autoimmune diseases, influenza, type-2 diabetes, and depression.[3] Who may need extra vitamin D to prevent a deficiency?Getting enough vitamin D from your food alone is a task on its own. Besides exposure to sunlight, a dietary supplement is incredibly useful in order to meet your daily need of this VITAL vitamin for the following individuals:[5] Older adults People with limited sun exposure People with dark skin tones People with fat malabsorption People who are obese People with milk allergy People with lactose intolerance Complications of Vitamin D deficiencyIf you are Vitamin D deficient, this will result in a decreased absorption of dietary calcium and phosphorus levels. This leads to an increase in our parathyroid hormone (PTH). An increased level of PTH causes the levels of calcium in your blood to rise, causing further problems like bone weakness, a decrease in bone mineral density (BMD), and kidney stones. Children with VDD often struggle with irritability, lethargy, and developmental delays, while adults can experience symptoms associated with secondary hyperparathyroidism including bone pain, fatigue, muscle, and weakness increasing sway and frequent falls thereby increasing their risk of fracture.[7,8] What are the sources of vitamin D?It is important to eat a diverse diet that is rich in vitamin D. There are only a few commonly consumed foods that are good sources of vitamin D. We recommend the following: Cod liver oil Oily fish such as salmon, mackerel, tuna, sardines Milk and dairy products (cheese) Eggs Beef and liver Don’t forget that the biggest source of our vitamin D is exposure to the sun. Vitamin D which is produced by our skin lasts two times longer in our blood compared with ingested vitamin D. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affects the UV ray exposure and vitamin D synthesis. Sunscreens with a sun protection factor (SPF) of 8 or greater will block UV rays that produce vitamin D, but it is still important to routinely use sunscreen to help prevent skin cancer and other negative consequences of excessive sun exposure. An initial exposure to sunlight of between 10 -15 minutes at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D. This should be followed by application of a sunscreen with an SPF of at least 15 to protect the skin. It is very important for individuals with limited sun exposure to include good sources of vitamin D in their diet. What is the recommended management of VDD? Treatment with either vitamin D2 or vitamin D3 supplementation is recommended for the deficient patient. The amount of vitamin D required to treat the deficiency depends on the severity of the deficiency and underlying risk factors. We recommend sticking to a daily dosage of 1000iu. Vitamin D deficient individuals may need to take up to 50,000iu per week in order to repair their levels. Your health care professional will prescribe the appropriate dose of vitamin D supplementation based on your blood tests. What are the health risks of too much vitamin D? Vitamin D toxicity results from excess oral intake and not due to excessive sunlight exposure. It can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium, causing mental status changes such as confusion. High blood levels of calcium also can cause heart rhythm abnormalities. Sun exposure is unlikely to result in vitamin D toxicity. Diet is also unlikely to cause vitamin D toxicity, unless large amounts of cod liver oil are consumed. Vitamin D toxicity is much more likely to occur from high intakes of vitamin D in supplements. That’s why it’s so important to dose correctly and according to your body’s needs. References: [1] https://www.ncbi.nlm.nih.gov/NBK532266[2] https://www.ncbi.nlm.nih.gov[3] https://pubmed.ncbi.nlm.nih.gov/18641195[4] https://medlineplus.gov[5] http://suprabrands.com/vitamin_d.pdf[6] https://pubmed.ncbi.nlm.nih.gov/4130245/[7] https://pubmed.ncbi.nlm.nih.gov/18413426/[8] https://pubmed.ncbi.nlm.nih.gov/15886381/[9] https://pubmed.ncbi.nlm.nih.gov/8390483/
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The Role of Spices in Traditional Medicine and Healing Practices
Throughout history, spices have held a special place in the lives of people from various corners of the world. They’ve been an integral part of our culture, serving dual roles as both ingredients in delicious dishes and remedies for various ailments. For generations, humans have turned to herbs and spices not only to add flavour to their meals but also to address health concerns. These incredible plants contain biomolecules that contribute significantly to our well-being. Their versatility is astounding, also playing roles as colouring agents, flavour enhancers, preservatives, food additives, and even medicine throughout history. The secret lies in the active phytochemicals found within these spices, forming the molecular foundation for their various uses. From easing digestive discomfort to promoting respiratory health, and even supporting detoxification, spices have found their way into our daily lives in more ways than we might realize. Think about it: turmeric, fenugreek, mustard, ginger, onion, and garlic, to name just a few, each offer a diverse array of health benefits. What’s truly remarkable is how these spices often work together in harmony, providing us with a shield against a wide range of health challenges. From ancient times right up to today, spices continue to play a pivotal role in our lives, not just in our culinary adventures but in our holistic approach to well-being. So, the next time you sprinkle some spices into your favourite dish, remember that you’re not just adding flavour; you’re embracing a tradition that has contributed to our health and happiness for centuries. The table below dives into the wonderful world of spices, their uses and benefits. Spices Uses Benefits Bay leaf (Tez Patta) It is used in cooking to add a specific flavour to food. It also has some medicinal properties. Bay leaf oil possesses antifungal and antibacterial properties. Cardamom (Elaichi) Mostly in all Indian and other sweet dishes it used to give a good flavour and smell. It is also used widely in the pharmaceutical sector. Helps to control bad breath and digestive disorder. A whole cardamom chewed is good for coping with diabetes. Cinnamon (Dalchini) It is used mainly for seasoning food and preparing masala. It has medicinal uses too. It supports natural production of insulin and reduces blood cholesterol. Clove (Laung) It is used as a cooking ingredient mainly for seasoning or preparing Masalas. Clove oil is beneficial for coping with toothache and sore gums. It is also a beneficial remedy for chest pains, fever, digestive problems, cough and cold. Coriander (Dhaniya) Coriander leaves as well as coriander seeds are used in cooking. It also has some medicinal uses. It can be used externally on aching joints and rheumatism. It is also good for coping with sore throat, allergies, digestion problems, hay fever etc. Cumin (Zeera) It is used for cooking, and it also possesses medicinal properties. It is a good source of iron and keeps the immune system healthy. Water boiled with cumin seeds is good for coping with dysentery. Garlic (Lassan) It is used for cooking as well as for medicinal purposes. It is useful for coping with coughs and colds. It also has antibiotic properties. Ginger (Adrak) It is used for giving a specific flavour to food and has many medicinal uses. Helps to avoid digestive problems. It is beneficial for coping with coughs and colds. Mustard (Rye) It is used for seasoning as well as green leafy vegetables. The use of mustard oil is extensive in India, but is banned in some countries. Mustard oil is good for body massage and even for getting good hair. It consists of omega-3 fatty acids. It is an excellent source of iron, zinc, manganese, calcium, protein etc. Star anise (Chakra Phool) It is used in cooking and for medicinal purposes. Star anise oil is beneficial for rheumatism. It is helpful for digestion and avoiding bad breath. Turmeric (Haldi) It is used in cooking and skin care products. It has a wide range of medicinal uses. It helps deal with skin problems. Turmeric powder can be used for healing cuts and wounds. It also makes coping with diabetes easier. Traditionally, spices have been an essential part of our diets, and they bring a holistic touch to our meals. Despite their robust flavours, spices are often used in small quantities, which means they don’t add many calories to our food. But here’s the exciting part: even in those small amounts, many spices, especially those made from seeds, are packed with goodness like fat, protein, and carbohydrates. Now, here’s where it gets interesting. When you decide to go all out with your spices and use them generously, they can become a source of essential minerals and other micronutrients. Think iron, magnesium, calcium, and a whole bunch of others that are like little treasures for your diet. So, whether you sprinkle them lightly or go all-in, spices not only add a burst of flavour but also bring a dose of nutrition to the table.Talk about dynamite coming in small packages!
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Protein Supplementation: When & How to use them?
Not all protein is the same, and some, like whey protein, stand out from the rest. You see, whey protein is a real superstar when it comes to essential amino acids that your body quickly absorbs. It’s not just about muscle; it can help you get stronger, gain muscle, and kiss that excess body fat goodbye. But wait, there’s more to whey than meets the eye. It’s like a nutritional treasure chest, packed with other goodies that can do wonders for you. However, while lots of folks want to get in on the whey protein action, they’re scratching their heads about how to do it right. Questions like “when to take it”, “how much should I use”, and “what do I mix it with” often leave them perplexed. Let’s unravel the mystery of whey protein step by step. Whey Protein Concentrate vs Isolate Whey Protein Concentrate typically contains around 70-80% protein by weight. The remaining 20-30% consists of carbohydrates (lactose) and fats. While it does provide a decent protein content, it may not be suitable for individuals looking to increase their protein intake without additional calories. Whey protein isolate undergoes additional processing steps to remove most of the fats, lactose, and other non-protein components, resulting in a product that is typically 90% or more pure protein. This high level of purity makes whey protein isolate an attractive option for those seeking a protein source with minimal additional nutrients, and is our preferred option. How to enjoy your whey protein: Milk or Water? The classic dilemma! The good news is that you can go with the flow and mix your whey protein with either milk or water. Experts and athletes usually give the nod to water. Why, you ask? Well, it’s all about that speedy absorption. Water doesn’t slow things down like other liquids might. Plus, it keeps your protein shake lean and mean, without adding any extra calories, fats, or carbs. So, if you’re on a weight loss mission or chasing those muscle gains, water is your go-to. But if you’re in it for the creamy delight, milk is your ticket. It’s like turning your protein into a milkshake straight from a fancy restaurant. Just remember, milk brings some extra baggage in the form of calories, fats, and carbs. So, it’s not the best choice for weight loss warriors. And watch out if you’re lactose intolerant – milk can be a troublemaker for you. But for those looking to pack on the kilos and not sweat the extra calories, a milk-whey combo is a winner. How much is just right? Let’s talk numbers. For those of you keeping things active but not going full athlete mode, the golden rule is around 0.8 to 1.2 grams of protein per kilogram of your body weight per day. So, if you’re tipping the scales at 60 kilos, you’ll want about 60 grams of protein daily. Check out how much protein you’re already getting from your regular diet and top up the rest with whey protein. But, if you’re hoisting weights like a champ, running marathons, or working out at least 4 days a week, you can crank it up a notch. Aim for 1.8 to 2.2 grams of protein per kilogram of your body weight daily. So, an 80-kilo weightlifter can go all the way up to 160 grams of protein a day. Same deal here: calculate your food-based protein intake and fill in the gaps with whey. The when of whey protein: Breakfast boost: Kickstart your day with a protein punch. Just mix a scoop with your morning beverage of choice and sip it alongside your breakfast. All-day long: If you’re a fitness machine, spread your protein intake across the day. Have 3-4 servings spaced out to fuel your muscles and aid recovery. Nighttime nourishment: Having a protein shake before bed supports muscle growth while you snooze. Opt for a slow-release protein like casein for a steady protein supply throughout the night. Pre or post: The great debate! Some folks argue about taking protein before or after a workout. It doesn’t matter as much as getting the right amount of protein. If you’d rather not feel your shake sloshing around during your workout, go for a post-workout protein fix. Post workout: After your workout, your muscles are shouting FEED ME! This is the prime time to give them what they crave – a pure protein shake. It helps repair and rebuild those hard-working muscles. So, there you have it – whey protein demystified. It’s a tasty and effective way to meet your daily protein goals, whether you prefer it with water or milk. Adjust your intake based on your activity level, and you’ll be on the right track to a protein-powered lifestyle. Cheers to your fitness journey!
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The Case for fibre
There are 2 schools of thought about fibre, but let’s be clear – the human body is designed to use fibre. The more healthy fibre you get in your diet, the better your digestive system functions. BUT it must be HEALTHY fibre – not wheat or grain fibre, it should be mostly vegetable fibre. It also maintains a steady WEIGHT, maintains healthy CHOLESTEROL levels and keeps you REGULAR. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and are full of processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in the gut – it’s their favourite food. And this is KEY to good health. Healthy gut bacteria is everything. Our digestive enzymes can’t break down the vegetable fibre, so it intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fibre’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, some die off, others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depend on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity. How Much? Pretty well as much as you can because we just don’t get enough. Fibre-rich foods are a good start. Researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fibre. In general, women should get at least 30 grams of daily, while men should get at least 38. Some doctors say diabetics need at least 50g a day for good blood sugar control. A low-carb diet is an excellent way to eat, but this also means cutting out grains which are a source of fibre, though a very ‘bad’ source of fibre in that they inflame the intestines, cause weight gain and generally are a bad idea. They also lacerate the sides of the colon and grains themselves lead to Leaky Gut Syndrome. And don’t think “whole grains” are any good – they have extremely negative effects that cancel out their so-called benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. Researchers found our hunter-gatherer ancestors got about 100g or more of fibre daily from roots, berries, leaves, and other plants. A staggering amount. Whatever you do, don’t suddenly introduce massive amounts of fibre – start slowly, and ALWAYS include more water. Anytime you introduce more protein or fibre into the diet, you add more water. Best Sources of Fibre: these are generally vegetables and fruit, nuts, seeds, and in many cases a healthy fibre supplement (but there are good and bad ones here too, so be aware). Good Food Fibre: Avocado Leafy greens Cruciferous vegetables Almonds and other nuts Chia seeds Prebiotic fibre (such as is found in MaxiPrebiotic Berries Adding fibre to your diet is probably the safest way to ensure you get enough. Here are some good ways to do that: Skinny fibre MaxiPrebiotic Herbal Fibre Blend Chia seeds 4-seed mix (All available from our online store at https://sallyanncreed.co.za/shop) Food Serving Fibre (g) VEGETABLES Artichoke, cooked 1 medium 10.3g Asparagus, cooked 6 spears 1.8g Brocolli, cooked ½ cup 2g Brussel sprouts, cooked ½ cup 3g Carrots, raw ½ cup 2.3g Edamame beans, cooked ½ cup 4.3g Peas, green, cooked ½ cup 5.6g Potato/sweet with skin cooked 1 medium 3.3-4.3g Spinach, cooked ½ cup 3.7g FRUIT Avocado ½ cup 6.7g Cherries 20 3.4g Guava 1 fruit 3g Mango ½ fruit 1.7g Orange 1 medium 2.3g Pear 1 medium 5.3g Raspberries/blackberries ½ cup 4-5g WHOLE FOODS, NUTS, SEEDS, SUPPLEMENTS Oats, cooked ¾ cup 2.8-3.5g Beans, cooked ¾ cup 8.6g-13.6g Chickpeas, cooked ¾ cup 5.5g Lentils, cooked ¾ cup 6.2g Chia seeds 1 tbsp 3.7-5g Flaxseeds, ground 1 tbsp 1.9 Nuts ¼ cup 3-4g Seeds ¼ cup 3-3.7g MaxiPrebiotic Tsp serving 5.3g Psyllium Husk 1 tsp 3.2g-4g Ref: Canadian Nutrient File 2015.
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Kid friendly ways to boost fibre in the diet
Let’s talk about something super important for our children – dietary fibre. We know it might sound a bit scientific, but trust us, it’s like magic for their little bodies. Fibre does all sorts of amazing things. It helps keep those sugar levels steady after meals, keeps things moving smoothly in their tummies (yep, we’re talking about good bathroom trips!), and even plays around with how their bodies deal with fats and cholesterol. And it does wonders for the friendly bacteria in their bellies – they love it! We’ve heard a lot about how fibre is great for grown-ups, helping with weight, heart health, and even reducing the risk of certain cancers. But what about our kids? Well, it seems like fibre is their friend too. It helps prevent things like constipation, obesity, and even diabetes as they grow up. Now onto the practical stuff. How can we make sure our little ones are getting enough fibre? Easy peasy! When they start to munch on more than just milk, it’s a good idea to gradually introduce foods with fibre. By the time they hit their first birthday, aiming for around 5 grams of fibre per day is a sweet spot. When they’re 2 years and older, there’s this handy guideline called the “age plus 5 rule”. Basically, it means aiming for about 6 grams of fibre each day for 1-year-olds, 7 grams for 2-year-olds, and 8 grams for 3-year-olds. It might sound a bit technical but think of it as a fibre roadmap for their tummies. As they grow, a bit more fibre helps keep things running smoothly. As they step into each new year, just add that extra little bit of fibre. Consider swapping regular bread for whole grain or digging into whole grain cereals like bran or oats. When pasta or rice is on the menu, go for the whole grain versions – they’re not only tastier but also better for them. And if you’re whipping up some treats in the kitchen, try using wholemeal flour and adding some fruits – they’ll gobble it up! Veggies and fruits are full of fibre. Encourage them to munch on those, and whenever possible, keep the skins on – it adds more fibre goodness. You can even sneak in legumes like beans and lentils into soups and casseroles – they’re fibre-packed too. Even their favourite dishes, like spaghetti Bolognese, can get a fibre boost with some kidney beans. Now let’s chat about water. It’s fibre’s best friend. If they’re getting more fibre in their diet, make sure they’re sipping on enough water too, around 4 to 6 cups a day – aim for about 1 to 1,5l. Oh, and don’t forget to get them moving! Around an hour of fun exercise each day, like walking, will keep everything flowing smoothly. And finally, no rushing in the bathroom. Give them enough time to do their business – there’s no need to hurry. So, there you have it. Enjoy those whole grains, fruits, and veggies, and treat their bodies right with water and movement. Happy tummies all around!
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Constipation
Constipation is a common issue that can affect anyone, no matter their age. It could range from finding it a bit tricky to completely empty your bowels, not going to the bathroom as often as you should, or not having a bowel movement for multiple days. When you’re dealing with constipation, your bathroom experiences might involve stools that are hard, lumpy, or even strangely big or small. The seriousness of constipation can vary from person to person. Some folks might only deal with it for a little while, but for others, it can turn into a more ongoing thing, causing quite a bit of discomfort and affecting how they go about their daily lives. There are several factors that can play a role in the onset of constipation. Things like not getting enough fibre in your diet (healthy and organic fruits, veggies, and cereals), a change in your usual routine or how you eat, not paying attention when nature calls, certain medications’ side effects, not drinking enough fluids, and even feelings of anxiety or depression can all contribute. A high-protein diet can also bring on mild constipation as protein makes you feel full sooner, causing people to neglect fibre in their diet. When it comes to tackling constipation, the first step is usually making some changes to your lifestyle and diet. Try adding more fiber into your meals slowly, make sure you’re sipping enough fluids throughout the day, and hey, getting a bit more exercise in there could help too. Just a few tweaks can make a world of difference! Here are some ways to add more fibre to your food: 3g per medium artichoke (cooked) ½ an Avocado 6.7-9g Broccoli 5.1g (1 cup cooked) Brussels Sprouts 4.3 (1 cup cooked) Boiled green leafy veg provide a whopping 5g per cup Berries are up around 8g a cup Cabbage 4g a cup, cooked Chia seeds 5.5g per tablespoon Flaxseed meal (make this yourself) – 2 tablespoons contain 3.8g fibre Green beans 17g per cup, cooked Kohlrabi raw 1 cup 5g Kale 3g 1 cup raw Nuts and seeds are relatively high at around 2.7-just on 4g per 28g Add psyllium husks if all else fails. Onions and garlic are good ways to feed flora, and have some fibre. Remember just as you need to eat good food daily to remain healthy, so your flora need daily feeding with fibre to remain at a healthy level. References: https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation#:~:text=Constipation%20is%20a%20common%20condition,as%20unusually%20large%20or%20small.
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Fibre and weight loss
Did you know that fibre is a carb? Yes, you heard that right–a carb! The wonderful thing is, unlike other carbs, your body doesn’t easily digest it. So it moves through your digestive system without sending your blood sugar on a rollercoaster ride. Fibre is found in plant foods like fruits, veggies, and whole grains. All fruits and veggies have fibre, but most of it is found in the skin, seeds, and membranes. That’s why eating a skin-on apple packs more fibre punch than a peeled banana. There are two different types of fibre – soluble and insoluble. Soluble fibre can dissolve in water. It then forms a “gel” in your gut, slowing down the sugar party in your bloodstream. Lower sugar levels mean your insulin levels stay low, and that means your body is less likely to begin storing fat. The other kind of fibre doesn’t dissolve in water, which is why it’s called “insoluble”. Unlike soluble fibres that your body takes its time digesting, this one kind of zooms through your system, cleaning your gut as it moves through. This type of fibre adds bulk to your stool and helps things move smoothly through your digestive journey. If you’re looking to shed a few kilos or just stay in that healthy weight zone, then you want to add a good blend of soluble and insoluble fibre to your diet. If you’re a woman under 50, your goal should be around 25 grams of fibre per day, while men should aim for 38 grams per day. Because of our modern diet, most people are only getting about half! That means we’re missing out not only on their weight-loss benefits, but their ability to reduce the risk of heart disease and type 2 diabetes. Now, fibre isn’t some magical fat-burning silver bullet. What it does really well is help with making us feel full. It gives you that satisfied feeling without the need for extra calories in your meal. It’s like you’re not just eating less, but you’re also less likely to hear your stomach growling an hour later. So, how does fibre wave away those annoying hunger pangs? It takes up space in your stomach, tapping those little receptors that tell your brain, “It’s time to stop eating!” But wait, there’s more. To keep that fibre moving through your system, you have to drink lots of water – around eight glasses a day. Water helps the fibre slide through your digestive system, and helps tackle those hunger pangs too. It’s like a win-win, keeping you full and quenching that thirst that sometimes tricks you into thinking you’re hungry There are a few cases where certain fibre types might not be your friend. Take fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPS), for instance – these are fibres that some people can be sensitive to. They can cause tummy troubles like bloating and diarrhoea, and they hang out in foods like garlic powder, onions, dairy, and certain fruits and veggies. So listen to your body when you’re getting cozy with high-fibre foods. Take it slow and steady when you’re getting back into foods like beans, nuts, seeds, and all those colourful fruits and veggies. And hey, if boosting your fibre game is a bit of a struggle, have a heart-to-heart with your healthcare provider. References: https://www.webmd.com/diet/features/fiber-weight-control#:~:text=The%20study%20added%20to%20a,the%20other%2C%20more%20structured%20approach. https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159
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