Health: Whether You're Dieting Or Looking To Improve Your Health, Eat Lots Of Fiber
By Stephanie Stahl
PHILADELPHIA (CBS) – Dieting doesn't have to be complicated. New research says one simple thing could not only help you lose weight, but improve your overall health.
That one thing is eating more fiber. According to a new study, the produce section of the grocery store could be the best spot for your diet.
The study looked at 240 people who were at risk for developing type 2 diabetes. Half were told to simply increase fiber consumption, while the other half stuck to the American Heart Association diet, which is very detailed: More fish and lean protein, less sugar and cholesterol.
Both groups lost roughly the same amount of weight: five pounds in a year.
Experts say it proves that simple diets can be successful.
So, here's the magic number: 30 grams of fiber a day.
To clarify, an apple has four grams of fiber, a cup of strawberries has eight. You get the biggest fiber boost with beans. A cup of cooked white beans has 19 grams of fiber, and a cup of lentils has 16 grams.
Then there's fiber enhanced cereal and bread, or whole grain pasta.
The new research, which was funded by the National Institutes of Health, found that people who upped their fiber to 30 grams a day not only lost weight, but also had lower blood pressure and blood sugar levels.
Researchers say a high fiber diet works because it makes people feel fuller. In the new study, the benefits came from food not supplements.
One downside: fiber can cause stomach issues for some people.
