Contents:
- Medical Video: Get Heart Healthy with Soluble Fiber
- 1. Black beans
- 2. Carrots
- 3. Broccoli
- 4. Sweet potato
- 5. Red beans
- 6. Oats
- 7. Apple
- 8. Flaxseed
Medical Video: Get Heart Healthy with Soluble Fiber
Fiber is a nongizi substance that offers very important benefits to the body. Fiber is said to be a non-nutritious substance because it cannot be absorbed by the body. Even so, fiber functions very important in the body. There are two types of fiber that are important in the body, one of which is water soluble fiber. Water soluble fiber will draw water into the intestine so that it can regulate the texture of the stool and launch intestinal movements.
Plus, this fiber can help you feel fuller and also lower cholesterol and blood sugar levels. There aren't many benefits? Therefore, do not let you lack water soluble fiber from various types of food. What foods contain high water soluble fiber?
1. Black beans
Black beans are a rich source of fiber. Black beans contain pectin, a form of soluble fiber that can make you feel full longer while giving your body more time to absorb nutrients. Every ¾ cup or about 129 grams of black beans contains as much as 5.4 grams of water soluble fiber.
2. Carrots
Carrot which is famous for eye health turns out to be included in vegetables high in water soluble fiber. Besides high fiber, crispy carrot texture and sweet taste are accompanied by beta carotene, potassium, and antioxidants which are good for the body.
A cup of carrots that have been chopped or about 128 grams of carrots contain a total fiber of 4.6 grams. 2.4 grams of the fiber is a water soluble fiber.
Like other water soluble fibers, soluble fiber in carrots can help reduce blood sugar levels and slow down the digestion of sugar and starch.
Reported from page Todays Dietitian, soluble fiber can reduce levels of bad cholesterol (LDL) by regulating the production of short chain fatty acids.
3. Broccoli
Who doesn't know these dark green healthy vegetables? Broccoli is a vegetable that is also high in vitamin K, folate, potassium, and vitamin C. Not to forget, broccoli is also a food source that is high in soluble fiber.
The high water soluble fiber in broccoli also functions as a prebiotic, which is a food substance for good bacteria in the large intestine. These bacteria produce useful short chain fatty acids, such as butyrate. Butirate can reduce the risk of inflammation in the large intestine and reduce the risk of colon cancer.
In half a cup of broccoli or about 92 grams of cooked broccoli containing 1.5 grams of water soluble fiber.
4. Sweet potato
Sweet potatoes are one source of carbohydrates such as rice, which offers many benefits. Sweet potatoes are rich in potassium, vitamin B complex, and fiber. Sweet potatoes also have high vitamin A content. Therefore, occasionally replacing staple foods with sweet potatoes can provide many benefits for the body which usually may not have been obtained from other basic food sources.
More than half the fiber content in one sweet potato is a type of water soluble fiber. Water soluble fiber in yams is very important for controlling body weight.
The more you eat, the greater the release of hormones that occur in response to a sign that the intestine is full. The appearance of the hormone response makes the appetite will decrease and can control body weight. The soluble fiber content is 1.8 grams in every 150 grams of sweet potatoes.
5. Red beans
Red beans are not only tasty in addition to soup, even served in the form of ice is still delicious. Reported on the Healthline page, in 133 grams of kidney beans or about ¾ cup of ripe kidney beans can contain 3 grams of water soluble fiber.
Red beans are the best source of high-soluble fiber, especially soluble fiber in the form of pectin.
The good news is that not only water soluble fiber will you get from red beans. It turns out that red beans contain many minerals that the body needs. Starting from folate, iron, copper, manganese, potassium, vitamin K1, to phosphorus.
6. Oats
Oats are one of the most versatile processed wheat seeds. Oats can be used as breakfast cereals (oatmeal), can be made in cakes, mixtures smoothies, and in bread.
Not only easy to process, oats are also rich in water soluble fiber. Oats contain beta-glucan, a form of soluble fiber that can help reduce LDL cholesterol (bad cholesterol) and increase the body's ability to control blood sugar. It is estimated that consuming 3 grams of beta-glucans a day can reduce the risk of heart disease.
In 100 grams of dried oats it contains 4.2 grams of soluble fiber, of which 3.6 grams is a form of beta-glucan soluble fiber.
7. Apple
Fruit that has a crunchy texture also contains high water soluble fiber. Apples are rich in important antioxidants, namely flavonoids. These antioxidants can not only reduce the risk of cancer, hypertension, and diabetes, but are also very beneficial for the digestive system.
One medium sized apple contains 1 gram of water soluble fiber. Apple's water soluble fiber can also reduce the risk of heart disease and blood vessel disorders thanks to its ability to bind cholesterol in the blood.
8. Flaxseed
Flaxseed contains solid nutrients. It's no wonder that flaxseed is often added in smoothies, bread, or cereal. One tablespoon of flaxseed can add 3.5 grams of fiber and 2 grams of protein in your diet. Not only that, flaxseed is also a good source of plant-based omega-3 fats for the body.
Every one tablespoon of flaxseed contains 0.6-1.2 grams of water soluble fiber. To help digestion better, soak flaxseed overnight before eating so that the soluble fiber joins the water to help the gel that can facilitate digestion.
