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 A diet high in fiber protects us against obesity as well as cardiovascular diseases, lowering the levels of circulating insulin.
Among the known causes of increase risk of cardiovascular diseases are the following:

Distribution of body fat
Physical inactivity
Hypertension pressure
High cholesterol and triglycerides
Resistance to insulin

 An increase in fiber in your daily diet will influence the insulin in three manners:

 Modulating the insulin secretion .

 Moderating the action of the insulin at the peripheral level.


 There exists studies in which it has been proven that fiber is a protection against hypertension, hyperlipidemia and cardiovascular diseases.

 The association between high fiber and obesity is especially interesting. The high levels of circulating insulin associated with a diet low in fiber promote obesity due to diverse mechanisms which alter the physiology of the adipose tissue thereby influencing the energetic metabolism and increases the appetite.


Eat bread consisting of whole wheat flour

Whole wheat cereal which contains a minimum of 2 grams fiber per ration

Eat raw fruit without peeling. It contains more fiber than when it is cooked

Dry fruit is a good source of fiber

Vegetables should be eaten raw inasmuch as they lose the fiber content when cooked

Eat more legumes (beans, lentils and green beans)

 Milk products contain very little fiber therefore adding some fiber cereal to yogurt or fresh cheese is advisable.

 Eating a variety of these foods rather than adding a fiber supplement is more favorable.

 Kindly add the fiber gradually since pouring it all at once could lead to gastrointestinal discomforts such as gas, colic, diarrhea.

 Do NOT forget to drink a minimum of 8 glasses of water a day so that when combined with the fiber they will achieve the required effect on your health.


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Dear visitor: The object of this web site is to inform and educate. Therefore, the information contained herein does not substitute professional medical attention.
If you have any doubt with respect to this information consult your personal doctor.

Medical supervision by Dr. Arieh Goldberg Kalik.
Bariatric physician, certified medical nutrition specialist. Certificate # 1010084

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