Ever wondered what is the best possible way to start your day? With a fruit, a coffee, a sandwich or with hunger? So many studies on the subject, so many articles about it and still, do you know what to do and why?
Don’t get me wrong, I love my morning green smoothie, but in the recent months I realized that in terms of health, there is still something that can be fitter and healthier for most people. Something that will keep them fuller for longer, will reduce the cravings and in some cases will literally save their lives… and this miracle substance is called… FIBER.
Now, let me explain what is so miraculous about it, why the best time is breakfast and which types of fiber will do the trick.
First of all, a breakfast eaten in the first hour after waking up will fasten your metabolism for the whole day. On the contrary, if you skip breakfast (a common dieters mistake), your metabolism will slow down and you will gain weight faster. Now, I believe I convinced you should not skip breakfast, which leads us to…
Most peoples favorite breakfast consists of fruits, fresh juices and refined grains, but those foods eaten first thing in the morning will raise your blood sugar levels leading to a surge of energy, only to drop abruptly a few hours later, leaving a feeling of tiredness and irritability. Those foods might also increase the cravings for sweets later in the day, meaning they are not the best possible choice for your morning ritual and should be avoided. You can have your favorite freshly squeezed juice and a fruit later in the day, preferably as a snack.
Now, on the positive side – you need at least 30 grams of fiber for your colon to work properly and eliminate toxins and wastes on a daily basis. That’s right, 30 grams at least and this is not as easy as it sounds, because one raw apple has only 3 grams of fiber, the banana also 3, etc. The trick here is not only the fiber content, but the right kind of fiber is also crucial. Preferably, the source should be evenly split between soluble and insoluble fiber, for example grains with flaxseed and borage seed. This mix will absorb the toxins and create proper bulk in the colon without dehydrating it.
The regular elimination of toxins is also crucial for your liver health and many diagnosed conditions, like breast cancer, endometriosis, prostate cancer and many more because it binds excess endogenous hormones and takes them outside the body. And if this is not enough, here is one more…
Water insoluble and soluble fibers, have the ability to decrease cholesterol absorption by binding dietary and biliary cholesterol, thus making them the best food for your heart.
Diabetes is also one of the diseases most clearly related to inadequate dietary fiber intake. Fiber is actually capable of slowing down the digestion and absorption of carbohydrates, thereby preventing rapid rises in blood sugar; increasing the sensitivity of tissues to insulin, thereby preventing the excessive secretion of insulin; and improving the uptake of glucose by the liver and other tissues, thereby preventing a sustained elevation of blood sugar.
Ok, let me resume. Fiber is great for your colon and helps you eliminate wastes on a daily basis. It is crucial for your heart and liver health. It helps in numerous conditions, like diabetes, hypoglycemia, different cancers and many more. It is the best possible way to start your day, if you want to be thin. Isn’t it enough? :))
The best sources for fiber are whole grains like oats, buckwheat, amaranth, kamut, barley, whole wheat, bulgur, etc; all fruits and vegetables; seeds like flaxseed, borage seed, pectin, psyllium (in moderation) and raw nuts.
The perfect breakfast then will look like this
soaked oats with flaxseed and a little bit of honey;
soaked buckwheat with dates, apples and raw soaked walnuts;
yogurt with flaxseed, borage seed, pectin, cinnamon and a little bit of sweetener;
mixed grains with a little bit of fruits;
or anything listed above mixed to serve your taste :))