Anyone who has increased #fiber consumption typically experiences higher satiation, reduced food cravings, and easier weight management.
It was long attributed to the higher bulk and retention of water associated with fiber, but it seems there’s another factor at play: #appetite-#suppressing #gut #hormone peptide tyrosine tyrosine (#PYY).
Researchers conducted a study looking at the impact of fiber on PYY produced by the body. They compared 46.3-47.9 grams of fiber daily vs low-fiber 12.6 grams of daily fiber (the average American consumes ~15 grams of fiber per day.) Study subjects ate all three diets for at least a week each over the course of the study.
The three diets were energy and macronutrient-matched. One high-fiber diet was served whole, the other mashed.
Both #high-#fiber diets #increased #PYY release, compared with a low-fiber diet during the following four-hour period.
Both intact and mashed high-fiber diets increased PYY equally compared with the low-fiber diet.
Additionally, participants reported #less #hunger at 120 minutes with the #high-#fiber diets compared with the low-fiber diet.
If there’s one simple and inexpensive thing to improve your diet, it is to double fiber. Nothing addresses hunger or has more dietary health benefits than increasing fiber to 40-60 grams per day. For all the buzz and confusion about #carbs, #fats, and #proteins, fiber trumps them all.
Why aren't fiber's benefits better known? It’s cheap. Big Food doesn’t make money selling fiber, given it sells for about 1/100th the price per serving and even the supplement companies can't make much money, partly because of its low price and because fiber is more palatable in the foods where it is found naturally.
It’s not simply the fiber alone, but all the nutrients associated with high-fiber whole foods. Note that fiber-added processed boxed cereals and granola that routinely contain a lot of #added #sugar are NOT quality or inexpensive sources of fiber.
Dedicated Nutrition Manager| Driving Wellness Through Strategic Meal Planning
2wIt's fascinating to learn about these trends that have the potential to significantly impact populations.