Consumption of high fiber food is essential for disease prevention and associated with potential longevity. According to researches, no more than 3% of Americans get a minimum adequate amount of dietary fiber. The deficit of fiber increases the risk of cardiovascular disease, diabetes, some types of cancers, hypertension, and obesity.
Often, focusing on proteins, we forget about the fiber importance. Fiber does not only increase metabolism but also keeps the stomach full for a longer period of time before you begin craving for a meal. High fiber smoothie is the perfect meal for those who want to lose weight by avoiding unnecessary crave and excessive calorie intake. If you need more protein, you can build your ideal beverage adding dairy products such as milk, yogurt, or cottage cheese.
If you do not belong to the category of leafy green lovers, then a glass of high fiber smoothie once a day is the best solution. Also, it can help you to take steps toward a balanced diet. Smoothie is the best choice for breakfast as well as for other meal replacements if you wish to be healthy, gain lean muscles, lose weight and keep metabolism going.
Why smoothie? The ingredients that crushed in the blender, especially, hard plant walls, tend to have a greater absorption capability in the digestive system than the whole food. The blending helps to break down the fibrous cell walls and releases beneficial antioxidants and phytonutrients.
Note, if your smoothie consists from a minimum amount of sweet fruits with the low Glycemic index and doesn't have any added sugar, the better absorption is not a bad thing. When carbs are mostly fibrous and starchy, a lot of fiber and a small amount fructose sugar are present, it unlikely will cause after-meal glucose spikes.
Besides, a recent study showed that the separation of solid and liquid food is a result of faster stomach emptying. Hence, loaded with all essential nutrients, smoothie with its homogeneous texture allows having a longer period of satiety.
You can include in the smoothie recipe: fruits, row greens like spinach and kale, pumpkins, shredded coconut, oats, hemp seeds, and chia seeds. Use alternating recipes until you find the best for you. There are those who argue that smoothies are dull in taste but if you make your smoothies at home you can add any ingredients and flavor to your satisfaction. However, do not fall into the temptation of adding more sugar.
If you decide to invest in a good-quality blender, make sure it is at least 1000 watts. The powerful professional blender is able to crush and blend whole fruits, vegetables, seeds, frozen products, and ice, making your smoothie smooth and silky. I recommend the professional models of the Vitamix blenders for customers who live in the United States and Canada. Also, other price-reasonable powerful blenders of companies Ninja or Blendtec are available on the market.
If your blender is not very powerful, you can still make high fiber smoothies but you should chop the ingredients into small pieces before their blending.
Smoothies for Weight Loss & Metabolism Boosting
Metabolism is the key to weight loss and healthy body composition maintenance. Dietary fiber aids in digestive processes by promoting healthy gut microbes, lowering inflammation, and preventing constipation.
Fiber is indigestible that means the body expends energy trying to break it down and remove it. Funny enough, 1 stalk medium celery contains 6 calories that are less than required for its digestion and elimination.
High fiber smoothie aids in weight loss if it is made properly. Add healthy ingredients which contain beneficial nutrients and boost your energy. If you are trying to lose weight, choose:
• Non-starchy vegetables;
• Veggies with a darker color such as avocado, artichokes, broccoli, celery, and dark leafy greens with higher fiber content and low glycemic index and load;
• Fruits with low glycemic index and load such as strawberries, raspberries, and blueberries;
If your smoothie is a meal, make sure it does not exceed 400 calories and has more vegetables than fruits. A green smoothie that contains about 50% green leafy vegetables is the best choice. If you drink smoothies between meals, let it will be under 150 calories.
You can never compare the benefits of high fiber smoothie with any other beverage. The smoothie tones down your intake of calories; you will stay for long without the urge to eat. This is good since you will not be tempted by junk foods that contain high in calories and unhealthy fats.
Note. Neither adds any sugar nor other sweeteners.
• High fiber smoothie is a healthy choice for your breakfast
• High fiber smoothie helps to increase metabolism
• Most vegetables and greens contain vitamin D
• High fiber smoothie is helpful for weight loss.
The excellent things about a smoothie are the fact that combining different fruits, vegetables, dairy products, nuts, seeds, and so on.
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