Dietary fiber eases waste removal in the body's excretory system and reduces the risk of developing diabetes, heart disease and obesity, according to Mayo Clinic. Women under 50 need to consume approximately 25 grams of daily fiber, while 38 grams are recommended for men in the same age group.Know More
Fiber is a non-digestible carbohydrate commonly found in whole grains, nuts, vegetables, fruits and legumes. Soluble fiber regulates hunger and calorie intake by dissolving in water, forming a gel-like substance that slowly passes through the system and makes the stomach feel full, according to WebMD. Insoluble fiber helps food and waste travel through the body faster and enables healthy bowel movements. Without sufficient fiber intake, stool may become too hard or thin and watery, causing constipation.
High-fiber foods are often low in calories, making them ideal for weight control. In a balanced diet, fiber helps stabilize blood sugar levels and reduce the production of harmful cholesterol, according to Mayo Clinic. WebMD suggests fostering a healthy high-fiber diet by avoiding refined grains, such as white bread, and sticking to whole-grain breakfast cereal, rice and pasta. Fruit and raw vegetables are good substitutions for high-calories snacks, and fiber-rich nuts and legumes beef up recipes.Learn more about Nutritional Amounts & Limits
An LDL level of 100 to 129 milligrams per deciliter is near ideal in people without an increased risk for heart disease, explains Mayo Clinic. A normal HDL level ranges from 40 to 49 milligrams per deciliter in men and 50 to 59 milligrams per deciliter in women.Full Answer >
Omega-3 fatty acids are considered healthy because these essential nutrients reduce the risk of dying from heart disease, according to the Mayo Clinic. Despite warnings about eating fish with elevated mercury levels, eating one serving of oily ocean fish at least twice per week has shown to reduce heart disease when the fish are baked or broiled rather than deep-fried.Full Answer >
Dietary fiber is an essential component in a person's diet; among the benefits of its regular consumption include the promotion of healthy bowel movement, better weight management and aÂ lowerÂ risk of developing diabetes and cardiovascular diseases. Natural sources of dietary fiber include vegetables, fruits, nuts, grains and seeds. Dietary fiber can also be consumed in the form of commercially available food supplements.Â Full Answer >
A severely low-fat diet can result in poor vitamin absorption, depression, an increased risk of cancer, high cholesterol, heart disease and increased weight gain, according to Registered Dietitian Sarah Haan for SparkPeople. Low-fat diets can also lead to a general nutritional imbalance with more carbs and protein being consumed, increasing the likelihood of developing Type 2 diabetes or osteoporosis.Full Answer >