The Super Fiber That Controls Your Appetite and Blood Sugar
Imagine eating 12 pounds of food a day -- and still staying thin and healthy. That may sound crazy, but it's
exactly what our hunter-gatherer ancestors ate for millennia! And they didn't have any obesity or chronic diseases
like heart disease, diabetes, cancer or dementia.
Of course, I wouldn't advise anyone today to eat 12 pounds of food, because the food in our society lacks one
major secret ingredient that our ancestors ate in nearly all their food -- FIBER !
Fiber has so many health benefits that I want to focus on it in this week's blog. I'll explain some of its benefits
and give you nine tips you can begin using today to get more fiber in your diet. I'll also tell you about my
favorite "super-fiber" that can help you increase your total fiber intake overnight.
But before I tell you about what fiber can do for you, let's a look a little more at the history of fiber.
Why Bushmen are Healthier than the Average Westerner
Dr. Dennis Burkitt, a famous English physician, studied the differences between indigenous African bushmen and
their "civilized" western counterparts. The bushmen seemed to be free of the scourges of modern life -- including
heart disease, cancer, diabetes and obesity.
Dr. Burkitt found that the average bushman had a stool weight of two pounds and the "civilized" men had a stool
weight of only four ounces - that's 87.5 percent smaller! The difference was in the amount of fiber they ate.
Today, the average American eats about 8 grams of fiber a day. But the average hunter and gatherer ate 100 grams
from all manner of roots, berries, leaves and plant foods. And the fiber is what helped those ancestors of ours
stay healthy. Just take a look at all the good things that fiber can do for your body.
You need fiber to keep you healthy from top to bottom, as well as to provide food for the healthy bacteria that
work within you to promote health.
In fact, fiber can actually prevent obesity and all the chronic disease of aging. This is because fiber slows
the rate at which food enters your bloodstream and increases the speed at which food exits your body through the
digestive track. That keeps your blood sugar and cholesterol in ideal balance -- and quickly eliminates toxins from
your gut and reduces your appetite,
There's good science to back this up. Research shows that fiber can lower blood sugar as much as some diabetes
medications, lower cholesterol, and promote weight loss.
It's clear, fiber is a great ally in the battle of the bulge.
But it's also a hero in more serious battles.
For example, one recent study showed how butyrate made by gut bacteria from certain types of fiber acts as a
switching molecule that turns on an anticancer gene -- and turns OFF colon cancer. In fact, fiber has been shown to
reduce the risk of colon cancer by as much as a third and breat cancer by almost 40 percent.
It also lowers cholesterol and reduces the risk of heart isease by as much as 40 percent. And if you have
diabetes, adding fiber to your diet may even help you use less insulin. Plus, it's a great natural cure for
constipation and irregularity.
Now that you know how beneficial it is, let's look at how you can begin taking advantage of fiber's health
Getting Enough Daily Fiber
You should shoot to get 30 to 50 grams of fiber into your diet every day. The type of fiber you choose is
Most people think that bran is the best type of fiber to eat. But bran (wheat fiber) is mostly insoluble and
doesn't get digested. Think of it as more of a scouring pad for your intestines. That's good for getting you
regular, but it just can't help your health the way that soluble fiber can.
You'll find soluble fiber in fruits, vegetables, beans, nuts, seeds and most whole grains. The bacteria in your
gut metabolizes the soluble fiber in these foods, and that's when the benefits start.
Soluble fiber can help lower cholesterol, blood sugar and insulin, prevent cancer, balance hormone levels,
remove excess estrogen and reduce the risk of breast cancer, make vitamins and minerals, provide food for the
colon cells, and more. So it's easy to see just how crucial soluble fiber is to good heath!
In just a minute, I'm going to tell you how to increase your fiber intake. But first, I want to tell you about
some recent discoveries regarding an ancient fiber source that can help you lose weight, lower your cholesterol,
reduce your appetite and lower your blood sugar more effectively than ANY other fiber. It's called glucomannan, but
I call it super fiber!
Glucomannan: The Benefits of Super Fiber
Glucomannan is a soluble, fermentable, and highly viscous dietary fiber that comes from the root of the
elephant yam, also known as konjac (Amorphophallus konjac or Amorphophallus rivieri), native to Asia. The konjac
tuber has been used for centuries as an herbal remedy and to make traditional foods such as konjac jelly, tofu, and
noodles. More recently, purified konjac flour, or Glucomannan, has been used as a food stabilizer, gelling agent,
What makes this fiber so super is the fact that it can absorb up to 50 times its weight in water -- making it
one of the most viscous dietary fibers known.
That means that Glucomannan can help you shed pounds. In many studies, doses of two to four grams of Glucomannan
per day were well-tolerated. This amount also resulted in significant weight loss in overweight and obese
Glucomannan works by promoting a sense of fullness. Plus, it pushes more calories out through your colon, rather
than letting them be absorbed. It also lowers the energy density of the food you eat. In other words, it bulks up
food in your gut -- creating a lower calorie content per weight of food you eat.
And since fiber has almost no calories but a lot of weight, adding it to your diet lowers the energy-to-weight
ratio of the food that you eat. Studies show that the weight of food controls your appetite, so the fiber increases
the food's weight WITHOUT increasing calories -- a critical factor in weight control.
This powerful fiber may also control your appetite in other key ways.
For example, it sends signals to your brain that there is a lot of food in your gut and tells it to slow down on
stuffing food in there.
Glucomannan also leaves your stomach and small bowel slowly because it is so viscous. By slowing the rate of
food absorption from the gut to the bloodstream, Glucomannan reduces the amount of insulin produced after a meal,
which also controls your appetite.
It may also increase the level of hormones in the gut (such as cholecystokinin), which is another way to control
And finally, you lose more calories through stool because Glucomannan soaks up all those extra calories!
Glucomannan can also help your health in other ways. In addition to weight reduction, Glucomannan has been
studied for its effects on constipation, serum cholesterol, blood glucose, blood pressure and insulin
With all those benefits, there's no doubt you should eat more fiber. No, you probably won't be
eating 12 pounds of food like your ancestors did! But you can increase your fiber intake, just by being smart about
what you eat.
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