If you are looking for ways to boost your commitment to eat less calories in 2022, try adding fiber to your diet. Soluble fiber has several favorable effects. Because it forms gels in water, it adds thickness to the contents of the stomach and may slow emptying, thus prolonging the sense of fullness and helping control appetite. Numerous studies show that eating oat bran cereal or oatmeal everyday can lower blood cholesterol due to their soluble fiber content. Diets high in fiber improve blood glucose control, lower insulin requirements and decrease blood pressure in people with diabetes. Soluble fiber also slows the absorption of sugars from the small intestine, which has a large effect on maintaining energy levels by avoiding insulin surges.Good sources of soluble fiber are fruits, vegetables and grains. Specific foods include pears, oranges, apples, prunes, dried beans, cauliflower, zucchini, sweet potatoes, and oat bran or oatmeal.
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