By Jonny Lupsha, News Writer
According to the study, Americans have increased their consumption of various kinds of nuts, but little research had been done before regarding the effects of this dietary change on weight gain or loss. The study concluded that this classic snack food is linked to a reduced risk of overall weight increase in adults. Nuts have been a staple food as part of a healthy diet for decades due to their wide range of nutritional benefits like protein, fiber, and healthy fats.
Plenty of foods boast that theyre high in fiber, such as any food containing branbran muffins, bran cereal, and so onbut what exactly is fiber?
The Food Nutrition Board suggests that total fiber is the sum of both dietary fiber and functional fiber, said Professor Roberta H. Anding, Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital.
First up is dietary fiber. Dietary fiber is a non-digestible carbohydrate and lignins, which are the woody portions of the plant, that are intrinsic to plant-based foods, Professor Anding said. In a clear example, non-digestible carbohydrates and lignins are responsible for the woody parts of vegetables like broccoli stems and celery stalks.
Second, functional fiber is a different type of non-digestible carbohydrate. Professor Anding said that functional fiber can have many benefits for us. Functional fiber could be the gummy or viscous fiber, [like] the thicker fibers that are found in oatmeal, and this specific type of fiber is called beta-glucan,' she said. Beta-glucan lowers your cholesterol; it supports the immune function.
Professor Anding said another way to differentiate between fiber types is simply whether or not they dissolve in water. If they arent water soluble, theyre more likely to be dietary fiber. Several kinds of beans, on the other hand, break apart when cooked in hot water. Those are functional fibers, since theyre water-soluble.
The best-known benefit of maintaining a diet thats high in fiber is the healthy passing of waste. According to Professor Anding, fiber can lead to stool that isnt too firm to pass but also isnt diarrhea. This can help all of us, but especially AIDS patients. It also lessens the risk of digestive disease and helps prevent hemorrhoids.
[Fiber] can also help to lower blood cholesterols, and in that case, help prevent cardiovascular disease, or heart disease, Professor Anding said. Certainly, we may be able to reduce the risk of developing Type-2 diabetes by controlling blood sugar levels, and its due to the fiber and because these wonderful whole grain foods are a source of magnesium, which is lost in the processing of whole grains.
Nuts may primarily be known as a source of protein, but their high-fiber content shouldnt be overlooked, either. While the new study links nuts to healthier weights, the popular snack can provide other benefits, all the way up to and including saving lives.
Professor Roberta H. Anding contributed to this article. Professor Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She received her bachelors degree in Dietetics and her masters degree in Nutrition from Louisiana State University.
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Nuts Prevent Weight Gain, Showing Benefits of Protein and Fiber in Diet - The Great Courses Daily News
