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List Of High Fiber Foods

Healthy foods are the primary concern of people who seek to follow a healthy lifestyle. These foods are full of useful nutrients to health.
Among these ingredients is the fiber that is an item that the body requires, but never digests. This fiber includes 2 types, soluble and insoluble. They help control diabetes, cholesterol levels, are allied to the heart and contribute to weight loss. In this selection are highlighted the 10 foods rich in fibers.

List Of High Fiber Foods

Corn

This yellow version of corn is the most popular, but corn comes in many colors, each has its own particular combination of antioxidant nutrients. A single corn, which corresponds to about half a cup of corn kernels, has 2 grams of fiber.

Chickpea

These ingenious legumes have 2 types, the light-colored kabuli, which is more widespread in the United States, and darker desi which are richer in fiber. Chickpea was originally controlled in the Middle East, where it is still a significant element in dishes such as humus. And they are considered commonly used in India, the world’s largest producer of chickpeas, which is ninth in this selection of the 10 high fiber foods¬†

Integral Mass

Whole meal pasta is a good way to offer more fiber to the diet, whether in pasta or on a pizza. The whole dough may be a different flavor for those who are accustomed to the white type. Whole grain is sold in grocery stores through many brands; It is possible to be willing to try some types to discover the one that most pleases and the ideal quality.

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Whole Rice

For people who are accustomed to white rice, the quality and nice taste of brown rice can make some accustomed to this type. Each cup has around 3.5 grams of fiber. Researchers found that feeding 5 or more white rice dishes per week increases the risk of type 2 diabetes by 17 percent, it is best to add a couple servings of brown rice per week to reduce this risk by 11 percent.

Whole grain bread

The white bread is ground, which means that the outer covering of the grain was eradicated, along with the germ, a tiny part of the grain that has as the “embryo” of the seed. Whole wheat has fiber, so switching from white to full is a correct way to have a healthier lifestyle.

Lentils

This tiny type of legumes is rich in fiber, and has around 15.6 grams in a cup. Lentils are considered to be huge sources of protein , vitamin B, iron, and many other minerals. About 25% of the fibers perceived in lentils are soluble, which can help reduce cholesterol. Lentils are full of nutrients, with fibers, complex carbohydrates that help in reducing blood sugar, vitamin B6, folic acid, magnesium, tryptophan and iron.
They offer few calories, are fat free and are affordable. Lentils have only one essential amino acid, so they should be consumed along with legumes and cereals so that the protein portion is completed. An example is the lentils cooked with rice, or the soup of lentils and bread.

Oatmeal flour

Oats have beta-glucan, which is considered a particular type of fiber that mainly includes influential cholesterol-lowering elements, and can also improve the function of the immune system. Oats have as a characteristic a combination of high quality soluble fiber that reduces blood cholesterol and insoluble fiber which keeps digestion working well.

Raspberries

Raspberries are considered rich nutrition and are third position in this selection of 10 high fiber foods. It is a food that is rich in fiber, a cup will provide around one third of the fiber needed daily, and are influential antioxidants.

Apple

It is a fruit famous for its sweet taste. The US Department of Agriculture says that a medium-sized portion of the apple is about 242 grams, and may have 126 calories with important dietary fiber and vitamin C, with a generally low content of needed nutrients.
Apples are eaten raw. The whole fruit is suitable for human use, except the seeds. The apple is able to clean and detoxify the body, which helps to eliminate heavy metals, such as mercury and lead. And fruit pectin helps to lower cholesterol levels by reducing insulin secretion, with apple being second in this selection of the 10 fiber-rich foods.

Almonds

Almonds like other nuts and seeds safe for consumption are excellent sources of fiber, loaded with healthy fats and proteins. However, while being good is very rich in calories, then keep in mind the size of the serving of almonds. Around a quarter cup of almonds makes a good balance, with approximately 3 grams of fiber and 170 calories, almonds being the leading position in this selection of 10 fiber-rich foods, and which is indicated for balanced food intake and also healthy.