Today’s safe dieting tips by Brad Wessler focuses on fiber. Most meal plans advise consuming twenty five to thirty five grams of fiber on a daily bases to maintain a healthful weight. They do not specify that there are two different types of fiber, however.

Both soluble and insoluble fibers are a healthy part of a well balanced diet, but they serve different purposes. Though both types are called fiber, they have some important differences.

Fruits, grains and veggies all have insoluble fiber. It is the most common type. Some people refer to this as roughage and it does not digest in the body. It is useful for regularity and keeping water balances correct in the system.

On the other hand, soluble fiber does digest. It is broken down into a gel and absorbed into the blood stream slowly. Oats, dried peas, specific plants like Brussels sprouts and beans are good sources of soluble fiber.

Once soluble fiber has been broken down in the stomach, it creates a kind of gel that slows down the absorption of food into the blood stream. A piece of toast, for example, eaten when the stomach is empty takes twenty to thirty minutes to digest. With the addition of soluble fiber, the digestion process takes as long as two hours.

Soluble fiber is, therefore, a great aid to lowering blood sugar since food is entering the blood stream more slowly, insulin has more of a chance to deal with it. The claim that certain cereals lower cholesterol if eaten daily for a month rely on the science showing that eating soluble fiber lowers cholesterol. These cereals contain oats, a source of soluble fiber.

Many people get soluble fiber by adding psyllium, a type of crushed seed high in soluble fiber, to two daily meals. So, it is good to get enough fiber in your diet, but it is better to get enough of the right kind of fiber every day. And those are the safe dieting tips by Brad Wessler.

For additional information or questions in regards to Brad Wessler please see Brad Wessler at www.alrassociation.org

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