Watching Your Waist?
| Having trouble with a growing waist? Many Americans do – about two-thirds are considered overweight. Maybe what you need to do is eat more fiber rich foods. A large study in Europe (89,432 people) looked at fiber intake in relation to weight gain and waist circumference over a 6.5-year period. They found that those who ate more fiber were significantly less likely to gain weight or increase their waist measurement. Fiber from whole grains was the best predictor, then fruits and vegetables.
This is consistent with other large population studies. In a 24-week weight loss program the addition of dietary fiber to a low-calorie eating plan significantly increased weight loss. In the Nurses' Health Study, those eating the most fiber gained the least weight over a 12-year period. And in a large study with young adults over age 10, a high-fiber intake was also linked to lower weight gain.
The researchers suggested reasons why fiber may be helpful in weight control. Whole grains and high fiber foods provide better satiety than refined carbohydrates. High fiber in the gut slows down digestion, giving the gut more time to produce hormones which also promote satiety or fullness. And lastly, the slower absorption of glucose keeps blood sugar levels lower which decreases insulin levels, hunger over time, and insulin sensitivity which may result in favoring fat oxidation or burning of fat calories.
The bottom line is that eating foods high in dietary fiber can help you naturally maintain your weight. They also help lower your risk for diabetes, high blood pressure, and coronary heart disease. Next time you are thinking of eating, think high-fiber foods. Here are examples of foods high in fiber:- Whole grains – whole-wheat bread, rolls, breakfast cereals (look for cereals with at least 5 g of fiber per serving), brown rice, oats, and whole-grain pasta. Aim for at least 3 servings of whole grains every day.
- Legumes are very rich in fiber – peas, beans, lentils, garbanzos, split peas, soy, and pintos. Legumes are also high in protein and can serve as alternates to meat and dairy which is fiber-free.
- Fruits are the next highest in fiber – berries, pears, prunes, banana, apples, oranges, etc. Aim for at least 2 cups daily. Even pure fruit juices have some fiber compared to soft drinks, which have none.
- Vegetables – especially leafy greens, cabbage, asparagus, carrots, and eggplant. All the vegetables are good. Aim for 2-3 cups of vegetables daily.
- Nuts are also good fiber sources. They are also high in calories, so while it's good to eat them daily, eat them in moderate amounts.
Reference:
Du H, et al. Dietary fiber and subsequent changes in body weight and waist circumference in European men and women. American Journal of Clinical Nutrition. 2010;91:329-326.
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