One of the keys for healthy and lifelong lean body is eating foods which are high in fiber. These foods contain huge amounts of fiber, but they don’t contain many other carbohydrates which can raise your blood sugar levels.
Fiber allows you to feel fuller while eating fewer calories and provides bulk to your diet. In addition, fiber acts as a speed bump for digestion.
This slows the rate in which the nutrients go in the body, which is good for sustained energy, managing hunger, and weight loss. In this article, we will show you 10 healthiest foods which will maximize your fiber intake.
Corn comes in a rainbow of colors, even though we are most familiar with the sunny, yellow version. Each version, from pink to black, has its own combination of antioxidant nutrients. A single ear of corn contains 2 grams of fiber and it is about a half cup of corn kernels in size. Also, a great source of low-calorie-fiber is popcorn, with 3.5 grams of fiber per three-cup serving.
2. Black beans
Black beans contain about 15 grams of protein and 15 grams of fiber per cup. Their, dark color means a high content of plant pigments which are powerful antioxidants, better known as flavonoids. Also, make sure to drink more water if you add beans and other high-fiber foods to your diet.
A great fiber source is the creamy flesh of the avocado. An entire fruit of avocado contains around 10 grams of fiber and a two-tablespoon serving has about 2 grams. Avocados are also full of poly- and monounsaturated fats, which are good kind that help reduce heart-disease risk and lower cholesterol.
4. Brown rice
In case you are a strictly while-rice eater, the nuttier taste and chewier texture of brown rice may take some getting used to. However, it’s worth the effort. Every cup of brown rice has 3.5 grams of fiber. According to a study, people who eat five or even more servings of white rice per week increased the risk of type 2 diabetes by 16%. If you add several servings of brown rice per week you will decrease risk by 10%.
Pears are the most fiber-rich and nutritious when their skins are left intact, just like with most fruits with edible skins. It is very important to keep the skin for fiber. One medium-size unpeeled pear has 2.5 grams of fiber.
Raspberries are nutrition superstars, whether they are blue-black or ruby-red. One cup gives you about a third of your daily fiber needs since they are extra-rich in fiber. Also, raspberries are full of powerful antioxidants.
The humble pea bought frozen or cooked, eaten straight out of the pod, or dried and made into split-pea soup, is a versatile, tasty, and inexpensive source of fiber. One cup of frozen peas has an about 8.7 grams after cooking, and one cup of split peas contains 16 grams of fiber.
Everybody knows that broccoli is good for health. This veggie is known for its cancer-preventing properties, which is a member of the cruciferous vegetable family, also contains a respectable amount of fiber. In one cup of boiled broccoli, you will get about 5 grams.
The skin’s the thing when we are talking about apples. It is important to leave the peel on or else you will be missing a host of beneficial phytochemicals and fiber. You take off a lot of the good things which are in there, once you peel the skin off. One regular-size apple has about 4.5 grams of fiber.
Just like any other edible seed and nut you can think of, almonds are a good source of fiber, packed with healthy protein and fats. However, all that goodness comes with a big count of calories, so keep an eye on the size of serving. One quarter-cup handful is well-balanced serving, which contains about 170 calories and 3 grams of fiber.