Soluable Fiber Appears to Be Key to Trimming Bad Fat

From HealthDay News.

"Increasing daily soluble fiber intake may help you lose dangerous visceral fat, which produces hormones and other substances linked to a host of chronic diseases, according to a new study.

Unlike the subcutaneous fat found just under the skin, visceral fat is located deep in the belly and wraps around a person's vital organs. Researchers at Wake Forest Baptist Medical Center found the way to hone in on this deep belly fat is to get moderate amounts of regular exercise and to eat more soluble fiber from vegetables, fruits and beans.

"We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease," said the study's lead researcher, Dr. Kristen Hairston, assistant professor of internal medicine at Wake Forest Baptist in a news release from the medical center. "Our study found that making a few simple changes can have a big health impact."

Researchers analyzed 1,114 black and Hispanic Americans since those populations are at higher risk for high levels of visceral fat as well as developing high blood pressure and diabetes. The study, published in the June 16 online issue of the journal Obesity, examined whether certain lifestyle factors, such as diet and exercise habits, were associated with a change in the participants' belly fat over a period of five years.

Using CT scans to measure subcutaneous and visceral fat, researchers found that increased intake of soluble fiber was associated with a reduction in belly fat, but not subcutaneous fat.

In fact, for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years. In addition, regular moderate exercise (30 minutes of vigorous exercise two to four times per week) resulted in a 7.4 percent reduction over the same time period.

So what exactly does a person need to eat to get 10-grams of soluble fiber each day? The researchers noted this could be achieved by eating two small apples, one cup of green peas and one-half cup of pinto beans daily.

What about just one avocado? They contain 10-12 grams each. Or even 1/4 cup of grated unsweetened coconut meat, or the same amount of flax seed meal? These contain contains about 10-12 grams each, according to the USDA Nutritional Database, and my own package of NOW brand flax seed meal. My bag of psyllium husk powder is another strong source of starch-free soluable fiber, and according to the label, 2 T. is all it takes to get about 12 grams of fiber. This fiber powder also helps gluten-free doughs rise and become fluffy before baking, and I regularly include it in my baking.

Pinto beans...green peas...PLEASE! You don't need starch to get your fiber. Just add a few select ingredients to your cooking or baking, or mash an avocado, and mix it into your viniagrette salad dressing, or learn to fall in love with guacamole. BONUS: both these foods contain BOTH TYPES of fiber, so you get a 2-for-1 deal.

Give me a knife, a spoon, and an avocado--I'm good to go for breakfast.

"The study pointed out, however, that more research is needed to explain the link between soluble fiber intake and reductions in visceral fat. "There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don't know how it works," said Hairston.

"Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not," Hairston added. "Our study is valuable because it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits."

Other traditional non-starchy soluable fiber fallbacks: prunes, Turkish apricots (only 5 of these babies would unplug a constipated horse), plums, citrus fruits (lemons, oranges, limes and grapefruits), pears, broccoli, carrots, Brussels sprouts, nuts, and seeds. Shiritaki noodles (made from yam flour, not the soy ones) are a low-carber's friend when it comes to spaghetti alternatives--it's low in carbs and high in soluable fiber. Too bad they're a Japanese traditional fiber fallback!

Most vegetation we commonly eat contain both types of fiber. Just eat more vegetation, and let the fiber sort itself out.