When figuring out what to eat first choosing to start out with dietary fiber foods helps you in your diet. When it comes to sequential eating order and food combining, there is no better choice than to get dietary fiber in your body before moving on to meats and carbs.
Simply by changing the order in which you eat your foods also known as revising your sequential eating order, you can prevent the excess storage of fat in your diet as well as giving you want you need to stop overeating, recommended for people with trouble sticking to one diet for a long time.
There's no need for strict caloric restrictions and stressful dietary restrictions not to mention no hard to realize exercise routine to help you get the job done. All you need is to avoid eating too later and spend more time chewing your food when you eat.
In this eating order Slism, we discuss why it is better to start out eating foods with dietary fiber when eating your meals before trying to eat anything else following up with a list of fiber rich foods and benefits of dietary fiber in your diet.
Quick Eating Order
Start off eating foods high in dietary fiber!
Most people are not aware of their own sequential eating order and how it may affect the performance of their diet. You may be tempted to start your meal out eating red meat such as that of a T-bone steak medium rare. However, if you want to stop putting on fat you had better start out eating dietary fiber foods.
Eating carbs first…
Considering the same amount of food but instead starting your meal out with carbohydrates may create a spike in your blood sugar level. Quick changes in your blood sugar level is said to cause your body to release excess amounts of the hormone insulin that tells your body to store away glucose in blood away as fat.
Eating food with dietary fiber first before starting to eat foods like carbs and sources of protein is said to help keep you blood sugar level from rising and body fat from increasing.
Is it easier to get full off eating foods rich in fiber?
Dietary fiber are components of the food you eat that don't get digested making their way in and out of your body spending time in your stomach and intestinal tract. Eating foods with dietary fiber is said to make you feel fuller. This can be used to prevent overeating.
Foods with dietary fiber in general are hard to eat without chewing. This naturally increases the amount of times you chew your food helping to satisfy your appetite while still eating less.
Dietary fiber rich foods you want to start eating first
Here are some exemplary sources of dietary fiber from vegetables, mushrooms, and seaweed.
|Food Name||Dietary Fiber Content||Food Name||Dietary Fiber Content||Food Name||Dietary Fiber Content|
|SHALLOT||11.4g||KING TRUMPET MUSHROOM||4.3g||DRIED HIJIKI||43.3g|
|BURDOCK||6.1g||SHIMEJI MUSHROOM||3.7g||TOASTED SEAWEED||36.0g|
|MOLOKHEYA||5.9g||SHIITAKE MUSHROOM||3.5g||TORORO KOMBU||28.2g|
|GREEN PEAS||5.9g||COMMON WHITE MUSHROOM||3.3g||DRIED WAKAME||24.1g|
*Dietary fiber content values representative shown for 100g serving size.
More information on dietary fiber in your diet
Dietary fiber is one of the nutrients that most people are not getting enough of. In addition to macronutrients, vitamins, and minerals, dietary fiber is considered a nutrient essential to a healthy diet.
There are many benefits of dietary fiber in your diet like helping you maintain your healthy and keeping your skin looking younger, which is more than enough reason to start getting more fiber in your diet actively.
How much dietary fiber do you need in a day?
According to the Dietary Reference Intakes for Japanese (2010) men over the age of 18 should be getting at least 19 grams a day, whereas women should be getting at least 17 grams.
As it stands, for men and women the recommended amount of daily dietary fiber is negligible. However, it is said that people between the ages of 10 and 30 lack fiber in their diets.
Dietary fiber health benefits: Lower cholesterol, and much more
Eating foods rich in dietary fiber does more than promote healthy bowel movements and prevent spikes in your blood sugar level. The following are some benefits you get from fiber in your diet that you can expect to help you succeed in your diet as well as building a stable lifelong health perspective.
- Lower cholesterol levels in your blood preventing heart related diseases
- Promote healthy gut flora increases the lactic acid bacterial count in your digestive tract
- Block the absorption of fat and carcinogenic substances from being absorbed during digestion
For people looking to eat less without getting hungry eating foods high in insoluble dietary fiber such ad dried kaki, Enoki mushroom, and edamame soybeans is a definite must. Unlike water soluble fibers that don't absorb water content, insoluble fibers expand in your stomach making you feel fuller that serves as an agent for preventing overeating.