You probably remember the "rule" that if you want to lose weight and maintain a he althy lifestyle, you have to cut grains out of your diet. Contrary to this statement, it is also likely that you have heard that cereals are extremely important for the supply of essential substances and they must necessarily be present in our everyday life. However, the truth is in the middle.
If you have at least once been interested in weight loss diets or a he althy lifestyle, it is inevitable that you have not come across the term "fiber". Without going into details, these are those substances that are found in plant foods and increase our feeling of satiety. How do they do it? It's simple - the human body does not digest fiber at all! In this way, our body performs digestion at a slower pace, as a result of which, of course, we get hungry more slowly.
are a great example of a high fiber food. These are rice, buckwheat, barley, wheat, corn. It is accepted that the recommended daily intake of fiber for adults and children is between 20 and 30 g. However, there is only 0.4 g of fiber in 100 g of white long-grain rice. Does this mean you have to eat a pound of rice to get your daily allowance?
No, of course. High fiber content doesn't automatically cancel out calories, so we shouldn't forget them - they're still extremely important for maintaining a he althy weight. However, it is good to focus more on foods with a high fiber content, because they will make us eat less food and therefore less calories.
- Apples (best to be eaten with the skin on because most of the fiber is there), bananas, oranges, strawberries and pears - have about 3 to 4 grams of fiber per 100 g
- Raspberries have 6.8 grams of fiber per 100 g
- Exotic fruits are even richer in fiber – from 5 to 9 g per 100 g of mango, guava and persimmon
Remember this – the darker the color of the vegetable, the higher the fiber content.
- Carrots, beets and broccoli contain about 3g of fiber for every 100g
- Lentils and beans reach 7 grams per 100 g of product
Gluten Free Cereals:
- Quinoa contains about 3 grams of fiber in every 100 g
- 100 g of oats will supply you with a whole 10 grams of fiber (which is why they are so filling)
- Chia - this wonderful superfood surpasses all grains and vegetable foods listed so far with its content of 34.4 grams of fiber per 100 g! However, don't forget the calories too, no matter how attractive the numbers sound, quinoa has 486 of them per 100 g.
Therefore, we recommend adding about 30 g of chia to breakfast, which will provide your body with 11.5 g of fiber and only 162 calories. It may not sound like much, but this amount of fiber will keep you full for at least 4 hours. For the basis of lunch, you can bet on 250 g of quinoa, which will add another 7.5 g of fiber and 300 calories to the daily intake. For dessert, it is enough to sweeten yourself with 100 g of raspberries (53 calories). In the evening, we leave it to a light meal like a vegetable salad, rich in fiber, of course, and voilà! A he althy and balanced diet is nothing more than simple math.
Do you see now? It's all in the quantities!