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In Today's Issue
- 1 Quick Technique To Burn More Fat
- How Fiber Makes You Feel Full
- Fact: Poor Sleep Increases The Risk of Death/ Disease
How Fiber Makes You Feel Full
Dear Reader,
Fiber has long been known to satisfy appetite and keep you feeling fuller, longer. Nutritionists assure us that getting lots of fiber is a smart idea, helping digestion and curbing appetite. Experts had thought fiber does this by taking longer to digest, but new research from a team out of Imperial College London that appears in the journal Nature Communications offers an alternative explanation for the process of how fiber controls appetite.
The reason fiber makes us feel full is
actually an anti appetite molecule known as acetate naturally produced after eating a fiber rich food. In both animals and people, bacteria living in the colon digest the fiber, releasing different chemicals as they work, breaking down fiber into acetate as well as other substances. When this molecule gets into the bloodstream, colon or brain it signals fullness, to stop eating.
To conduct the work, the team looked at a dietary fiber known as inulin (different from insulin associated
with diabetes), feeding mice a diet high in fat but also with added inulin. These mice ate less and gained less weight compared to the mice who didn't get the inulin. When the team took a closer look, they saw that the inulin-eating mice had higher levels of acetate in their stomach and had also gained less weight.
In a second phase of experiments, the Imperial College London researchers gave both mice and rats acetate directly through an IV. The substance was radioactively tagged so
that it could be tracked as it moved through the body. A PET (positron emission tomography) scan was able to watch the inulin as it moved, finding that about 3% stayed in the bloodstream before reaching the hypothalamus, the area of the brain that regulates appetite.
Continues below...
*Highly Recommended*
How Fiber Makes You Feel Full Continued...
The UK researchers, in conjunction with a team from Madrid, also used a modern scanning technique known as High Resolution Magic Angle Spinning (HR-MAS) to examine the metabolism of the acetate in the hypothalamus itself. Here they saw that the acetate accumulates and causes chemical reactions in the brain that serve to turn off hunger.
This work makes a strong case for adding fiber to your daily diet. It offers a benefit in terms of health, but also the growth of dangerous belly fat
that's linked to life altering chronic diseases. More study is planned to see how big the affect of fiber is on hunger. Fiber is just one of many things that have an effect on appetite, everyone agrees this is a complex system that experts are only beginning to understand.
Getting more fiber from natural sources like nuts, oatmeal, beans, lentils, apples and blueberries is a fantastic way to feel full, satisfied and eat healthy. Fiber is a good thing for all of us, any age, any weight,
any fitness level - we all could use more. Our ancestors got a lot more fiber in their diets than we do today, in part due to the popularity of processed foods and lower intake of fruits and veggies. Our modern choices, conveniently packaged, priced to go, don't have a lot of fiber left after all the processing, which is what makes them a nutritionally poor choice, a bad idea in terms of health and weight control.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://time.com/84888/the-food-the-mysteriously-makes-you-feel-full-explained/
Press release, 04.30.14, Imperial College London:
http://www3.imperial.ac.uk/newsandeventspggrp/
imperialcollege/newssummary/news_30-4-2014-9-53-30
Livescience story, 07.01.11 on fiber and belly fat:
http://www.livescience.com/
14880-eat-veggies-fiber-prevent-belly-fat-cut-disease-risk.html
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