All vegetables are beneficial for health, but some, very rich in fiber, are more effective than others to promote satiety and prevent chronic diseases.
- Fibers, soluble and insoluble, improve digestion, reduce cholesterol, promote satiety and decrease the risk of chronic diseases.
- Vegetables such as green peas, avocado or broccoli are among the richest in fiber, while lettuce and cucumber contain less.
- Cooking can alter their fiber content, especially pressure cooking. For optimal contribution, it is advisable to vary the sources by also integrating legumes, whole grains, fruits and oilseeds.
Filling up with vegetables is the most effective way to increase your fiber intake and thus promote the balance of your intestinal microbiota, a key to good overall health. The fact remains that not all plants are equal: for example, we can consume green salad in abundance and yet stay below the daily fiber recommendations. In an article published in The Conversationtwo Australian researchers decline the best choices of vegetables to maximize their fiber intake.
Why increase your fiber intake?
Dietary fibers are non -digestible plant compounds that cross our digestive system without being absorbed. They are divided into two categories: soluble fibers, which dissolve in water and help reduce blood cholesterol; Insoluble fibers, which add volume to stool and facilitate intestinal transit. The nutritional recommendations suggest daily consumption of 25 g of fibers for women and 30 g for men, but most adults reach only 21 g per day.
However, the fibers have several benefits when you consume enough:
– Easy digestion: fibers regulate intestinal transit and prevent constipation.
– A healthy heart: soluble fibers participate in the decrease in cholesterol.
– Better weight control: fiber -rich foods provide a feeling of lasting satiety.
– A reduction in the risk of chronic diseases: a diet rich in fibers decreases the risk of type 2 diabetes, hypertension and cardiovascular disease.
What are the vegetables richest in fiber?
Some vegetables are distinguished by their high fiber content: green pea, avocado, artichokes, parsnips, Brussels cabbage, kale cabbage, but also sweet potato, beet, carrot, broccoli and pumpkin. Conversely, other vegetables are less rich in fiber: asparagus, raw spinach, cauliflower, mushrooms, peppers, tomatoes, lettuce or cucumber.
The nature of the vegetable is not the only thing that matters: cooking can change their fiber content. Against all expectations, studies have notably shown that steam cooking further reduces fiber levels than the oven or microwave. “For optimal health, it is important to include a mixture of cooked and raw vegetables in your diet”note the researchers. As for vegetable juices, they can be forgotten because they eliminate most of the fibers, leaving above all water and sugars.
To reach daily recommendations, it is finally recommended to vary the sources by integrating legumes (beans, chickpeas), full cereals (oats, full rice, quinoa), fruit, as well as oilseeds (almonds, almonds, almonds, almonds, almonds, almonds, flax seeds).
