15% Fiber Rule: Carb-to-Fiber Ratio

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A practical use method of scaling or classifying carb sources based on fiber content. The American Heart Association came out with the 10:1 ratio and Dr. Greger has a video on the 5:1 ratio. I am proposing a middle-ground ratio that will eliminate the laxity of the 10:1 ratio while being less stringent than the 5:1 ratio. My ratio is the 6.66:1 ratio or 15% of total carbs comprise of fiber. The benefits of swapping out lower fiber to higher fiber has many potential benefits ranging from better glycemic control, gut microbiome, cholesterol panel, fat loss, digestive function, lower risk of heart disease, etc.

References:

High Fiber and Low Starch Intakes Are Associated with Circulating Intermediate Biomarkers of Type 2 Diabetes among Women

A higher ratio of beans to white rice is associated with lower cardiometabolic risk factors-

Carbohydrate Replacement of Rice or Potato with Lentils Reduces the Postprandial Glycemic Response in Healthy Adults in an Acute, Randomized, Crossover Trial-

Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies-

Dietary fiber and body weight-

Dietary Fiber Gap and Host Gut Microbiota-

Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention-

The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer-

Cholesterol-lowering effects of dietary fiber: a meta-analysis-

The Importance Of Bodybuilding Nutrition

This article contains simple and helpful tips to keep your nutrition balanced and optimal. Vitamins A and ‘E’ act as an antioxidant, as well. It’s not about counting calories, measuring portions or cutting carbs.

Body Building Nutrition

You can start shopping for much prettier clothes and you will have a new awareness of yourself. A number of these medications are not as effective as profess to be while some yet have unpleasant side effects.

Rapid weight loss isn’t just a dream for people who are obese and want to lose some weight. Here are some quick but safe weight losing tips that can help you acquire the body that you want to have.

According to the National Health and nutrition Examination Survey, 70 percent of Americans are overweight. This, for the most part, is because fat people have dirty livers. Let me explain. The liver is ‘the’ key player in fat metabolism and toxin breakdown. Overtime, livers are bombarded with chemicals and hormones from the food we eat. Livers are designed to quickly and easily get rid of these harmful toxins, but without rest and proper nutrition, livers become overworked and begin to fail at their key functions. Livers no longer work properly to metabolize fat and breakdown toxins. So fat people usually have livers that are dirty with toxins. A toxic liver has problems burning fat and even increases the amount of fat in your body. This is why the liver must be detoxed for weight loss.

Plan your healthy weight loss strategy so that you know what you are going to do to accomplish your goals. Outline your start date, end date, obstacles and progress, and chart your results so that you know how you are progressing.

One of the first steps to a healthy diet is to rid your body of all the rubbish that is already there. These are the toxins that have built up over time. Well one way of doing this is to go down to your local pharmacy and get a pre-packaged detox kit and follow that for a specified length of time. Or you could buy antioxidants in supplement form. These are both workable quick fixes but you really need to make you diet a lifestyle.

If you would like to lose weight, getting enough sleep is one of the best things to do. According to researchers, lack of sleep can interfere with weight loss and cause you to overeat. This will have a negative effect on their weight.

Be cautious about the kind of preservatives used in the preservation of the dog food in case you are purchasing: Preservatives might make dog foods more edible, you should avoid pet foods that contain chemical preservatives like BHA, BHT and ethixyquin. Vitamins C & E are better preservatives for the dog’s health.

Your best bet when it comes to following a healthy diet plan is to make small changes… add fresh fruits and veggies to meals for a while. Also, be sure you start your day by eating a healthy breakfast. Once you’re eating better you’ll have the energy (and desire) to get more active – aiming for 30 to 60 minutes of exercise every day – and then you’ll really drop the pounds and keep them off!

You will be happier in your everyday life and be able to perform your exercises better. Also, dance can help you in your weight loss efforts. This will help you to see how much walking you are doing each day.

Nutrition, Health, and Fitness15% Fiber Rule: Carb-to-Fiber Ratio.

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