Vitamin C, magnesium, fibers, zinc, iron … According to researchers and healthcare professionals, one of these nutrients would play a decisive role in weight loss. Julie Boët, dietician-nutritionist, enlightens us on the subject.
A nutrient that helps stay slim
This well -known compound is none other than … fibers. Present mainly in vegetable foods – vegetables, whole grains, seeds and oilseeds, legumes – the fibers are distributed in two main categories: soluble fibers and insoluble fibers. Both play an essential role in maintaining healthy weight.
“Dietary fibers are a real asset for health, and they play a key role in lasting weight loss”, confirmed Julie Boët, dietician-nutritionist.
Soluble fibers, “that we find in particular in oat, legumes, fruits preferably with the skin and organic (like the apple or the entire orange without the skin because the juice breaks the fibers) and certain vegetables, form a viscous gel in the intestine which slows down digestion, prolongs the feeling of satiety and helps to regulate blood sugar. As for insoluble fibers, present in complete cereals, green vegetables or fruit skins, they facilitate intestinal transit and prevent constipation “, assures the expert.
The fibers thus reduce the speed of digestion: they help to regulate appetite, weight … and the calories ingested.
“”One of the reasons why fibers are so precious in a weight loss process is that they increase the volume of food without adding calories. They occupy space in the stomach, which promotes satiety and naturally reduces calorie contributions. In addition, a fiber -rich diet slows down the absorption of sugars, thus avoiding blood sugar peaks responsible for cravings and energy variations. It is therefore a great way to better control your appetite, while maintaining stable energy over the day “, reveals Julie Boët.
Other unsuspected benefits
Beyond weight loss, fibers have other benefits. They feed the intestinal microbiota, promote good digestion, participate in the prevention of type 2 diabetes, regulate cholesterol and contribute to cardiovascular health, the specialist said.
“”They also play a preventive role against certain cancers, including that of the colon. However, the fibers do not represent a miracle solution. To lose weight effectively and permanently, they must be part of a balanced global diet, associated with regular physical activity, good sleep and stress management. Integrating more fibers into your daily life, favoring raw foods, not very processed, is an excellent starting point towards a healthier lifestyle “, concludes the nutritionist.