BODY POSITIVITY + HOLISTIC LIFESTYLE CHANGE

If Loving Carbs is Wrong, I Don’t Want to be Right: Fiber

Posted on March 28 2016

Blog written by Alejandra Enriquez 
@ale.lujah


There is a reason the word ‘die’ is in low carb diet. Anyone who has attempted it can vouch for that! Personally I tried it once, and I felt empty inside. Literally. I was hungry all the time and even the slightest smell of an empanada 5 miles away would trigger rabies-like drooling and aggression. I was unhappy and anxious most of the time and carbs were to blame.

So what are carbs?

Are they really these magical creatures that sneak into our closet at night and shrink our clothes? Carbs are organic compounds that contain single or multiple sugar units. Simple sugars are only one or two sugar units long and are typically sweet tasting whereas complex carbohydrates are thousands of sugar units long and have a starchy taste. When we eat carbs, our body breaks them down to glucose before entering the bloodstream. That’s why our blood glucose level rises after we eat sugars or starches. This causes our body to produce insulin, a hormone that helps take the glucose out of the bloodstream and use it for energy. Insulin is also known to slow down the fat-burning process. Now that we know that the more carbs we eat, the more insulin we release you’re probably motivated enough to riot against carbs and start a no carb revolution. Well put the pitchfork down! While a lower carbohydrate diet can help you lose weight, carbs are NOT the enemy. Actually, these nutrients will help you get lean fast, keep you energized for your workouts, and more importantly keep you healthy.

One type of carbohydrate that you never want to remove from your diet is FIBER!
Fiber is a type of complex carbohydrate that our bodies can’t digest or absorb.

There are two kinds of dietary fiber: soluble and insoluble.

Soluble fiber dissolves in water. When mixed with liquid, it forms a gel, which helps control blood sugar and reduces cholesterol. This undigested fiber travels through our gut and encourages the growth of good bacteria in the colon.
Insoluble fiber, on the other hand, does not dissolve in water. These fibers retain water, therefore causing a larger more bulky and regular bowel activity.

Say no to constipation with a diet rich in insoluble fiber!

Since fiber is a carbohydrate, the grams of dietary fiber are already included in the total carbohydrate count on nutrition labels. But because fiber is a type of carbohydrate that your body can’t digest, it doesn’t cause spikes in your blood sugar.

Why is fiber important?

  • Reduce the risk of heart disease and type 2 diabetes
  • Lower the risk of several forms of cancer
  • Improve cholesterol and blood pressure
  • Help regulate your digestion
  • Help you feel fuller, so you may eat less

How Much Fiber Is Enough?

The American Heart Association recommends between 25 and 38 grams of fiber a day in a well-balanced diet, with 5-10 grams coming from a soluble fiber.

One simple way to meet fiber goals is to eat three or more servings of whole grains and five or more servings of fruits and vegetables daily.

Where Can I Find Fiber?

I’m glad you asked! Some of the best sources of both soluble and insoluble fiber can be found in chia seeds, psyllium seed husk, flax seeds, almonds, root vegetables like onion and sweet potatoes, cauliflower, dried beans, peas, brown rice, oats, berries, lentils, nuts, whole grains, and my personal favorite, avocados. Here at Fit and Thick, we always recommend consuming your daily allotment from whole, unprocessed, unrefined food sources.

Damn Ale, back at it again with them donuts? No secret here, I love donuts. And with this yummy high fiber recipe, I donut have to worry about missing my macros. Here I used MB3’s Iron Vanilla Almond Bar!

High Fiber Vanilla Almond Donuts Recipe :)

Materials

  • 1 Vanilla Almond Bar
  • 1 whole egg
  • 1 egg white
  • ¼ cup coconut flour (1/8 cup serving of coconut flour delivers 5 g of fiber with only 8 g of carbs)
  • 1/8 cup instant oats
  • ½ cup almond milk (or rice milk or carton coconut milk)
  • ½ teaspoon of baking powder
  • Coconut oil
  • Donut tray

Procedure

  1. Preheat oven to 340 degrees F (170C).
  2. Cut up the Vanilla Almond bar into small squares.
  3. Blend eggs, baking soda, flour, oats, and almond milk.
  4. Make sure you use the coconut oil to the pan so it is a nonstick surface
  5. Once blended, pour batter into donut tray.
  6. Add the chunks of Vanilla Almond bar.
  7. Bake donuts for 20 minutes or until inserted knife comes out clean.

Enjoy!

     

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