All right, let's move on to lesson two. And lesson two, I'm going to talking to you about fiber. I will discuss with you like functions of fiber and how really fiber goes a long way into keeping your phone. And when you are full, you tend to lose weight and you feel much more healthier and lighter. So fiber is also a type of carbohydrate, and it does not get digested by our body. It has little or no impact on your blood sugar.
So when you have more fiber foods in your meals in your diet, you tend to have more stable blood sugars. And having stable blood sugars daily means that you are feeling for most of the day and you do not feel hungry, you do not overeat and there's a huge control that you can have on your portion sizes. So that's striped. So I'm going to start with the types of fiber. So fiber is the part of the plants that bodies cannot digest. And there are two types of fiber soluble and insoluble.
The benefits of fiber include controlling your blood sugar, having stable blood sugars, it helps to maintain your blood pressure reduces cholesterol, increase the feeling of being full, helps to control weight. So really the feeling of being of being full and controlling your weight go along we go together, they work side by side, they work in sync and regulating about movement when you have regular bowel movements. That helps to to you know, get rid of all the toxins. It has to reduce cholesterol and helps you also control your weight. So let's talk a little bit about soluble fiber soluble fiber and what it does it It attracts water and it turns into a gel into a gel like consistency during the digestion process. And what that helps is has to do with To help to prevent constipation and diarrhea, and reduces the risk of colon cancer and diabetes.
Some of the sources of soluble fiber are oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables like eggplant, okra, apples and berries. soluble fiber is also found in psyllium, which is a common fiber supplement. And I'm quite sure many of you listening to this video must be taking psyllium as part of your meal if you're having constipation, or even if your doctor has asked you to lower your cholesterol because as as I said in my slides before, we hear that it helps to reduce your blood cholesterol. All right, and some types of fiber also help to lower risk of heart disease. When a fiber insoluble fiber is helpful in reducing cholesterol, you also reduce your risk of heart disease. Now let's talk about the second type of fiber that is insoluble fiber.
Insoluble fiber is bulky. And what that does is it increase the fullness after me and you feel really full and is generally found in the skin of Siskin of seeds of fruits and vegetables. It adds about two students and helps to pass through the stomach and distance more quickly. And it also helps the bad cholesterol that is the LDL cholesterol. insoluble fiber also helps lower your blood sugar levels protects you from heart disease helps you with weight loss and healthy bowel. And the sources of insoluble fiber include in like, you know foods like wheat bran, vegetables and whole grains.
Let's move on to what is the recommended intake for fiber. So diabetes Canada recommend that adults who are who live with type one or type two diabetes must consume 30 to 50 grams of fiber every day. But I would say this requirement of 30 to 50 grams of fiber every day actually can apply to anybody, even though those people who do not have diabetes, so all those listening over here, aim for 30 to 50 grams of fiber optic when it comes to children between the ages of three and 18 a unique to increase their fiber intake gradually, because children have small stomachs. And if you have too much of fiber in their diet, it could lead to constipation. And usually, you know, we calculate the way we calculate in the fiber is by using the child's age and adding five grams to it. So for example, if a child is say five years old, and then you can add five grams, that is five plus five is 10.
So a child who's five years old, will require about 10 grams of fiber and there are some resources that I have included in this package here, which which gives you a lot of information on the amount Fiber you have a different types of books. And as you move along, I will show you those handouts as well. to people of all ages should eat a variety of foods to obtain a mixture of both soluble and insoluble fiber. So now soluble and insoluble fiber, both types of fiber have different roles that they play in the body. So having a good mix is the best is the way to go. Now let's get into a bit of how really does fiber make you feel fall?
What's the mechanism behind it. If you take a look at this picture, you will see that this picture of the amount of space that you know, fiber takes in your food in your sorry in your stomach. So if you take a look at this picture right on the right side, so you are seeing fruits and vegetables take most of the part of the stomach. And on the other hand, if you see oil, you can see it it's just a little part of the stomach. And interestingly the number of calories that you have in oil nine calories per gram. And the amount of calories that you have in fiber is about four calories but fiber remember fiber is not absorbed by the body, it is really thrown out.
So foods with more fiber are lower in calories per gram. That is they have lower calorie density and we had discussed this in lesson 1.2. These foods take up more space in your stomach picking up followed and are more satiating. So you also if you take a look to compare with fruits and veggies with lean meat and fish, you can see the amount of space that they take the stomach and as the number of calories keeps increasing, that takes less space in your stomach. Meaning if they take less space in your stomach, you feel you feel hungry, quickly you feel hungry much faster. And this is 500 calories in your stomach.
So the applicants so what really the message over here is incorporating more fruits and vegetables lean meat and fish, potatoes, rice and beans rather than more fatty foods because fatty foods have more calories. And definitely the you will gain a lot of weight if you know you have more of those fatty foods, rather than focusing on fruits and veggies and being nice and fresh and price beings, all these foods, these three categories have enough fiber that will really help you feel fuller. Okay, so now getting into that diving in a bit deeper into the mechanism. So the fiber that is found in whole grains, legumes, veggies and fruit. What that does is it slows down the introduction of sugar into the bloodstream, and therefore helps control blood sugar highs and lows. So it's really like a small flower opening.
So if you have let's say a flower bud, so a flower bud opens up slowly, slowly and then it becomes a full flower. Same thing. applies to even veggies you know foods such as grains, legumes, veggies and fruit where there is fiber, but the release and so the flowers like the flower opening. Similarly like the grains, legumes veggies, they open up slowly and release that glucose that they have in the bloodstream very slowly. So what that does is it helps to control your blood sugar highs and lows. Because the release is slow, it is much more stable.
And this blood sugar stability helps you to provide a continuous flow of energy between meals. And when you have a continuous flow of energy between meals, what's the result? You feel full all through the day and you do not go through hunger pangs. So your hunger is way more control you feel fuller, and you're not have to keep consuming more calories all along. So highly refined carbohydrate and low fiber meals like cereal. And I'm when I'm saying cereal I mean this year.
Like Rice Krispies, or Cheerios, which are really low in fiber and conflicts, we have these kinds of cereals and no sandwiches made on white bread, pretzels, crackers, all these are refined foods, they're highly refined, and they're really low in fiber, and they can lead to high blood sugar levels. So when you when someone keeps consuming these kind of foods, what happens is that when you eat that, there is a rush of sugar into the blood that result in sudden spike and a surge of sugar into the cells. Now with the surge of sugar into the cells, the result is that there is very little sugar that is left for the blood. And therefore there's desserts and low blood sugar. And when you have low blood sugars, it leads to additional cravings and hunger, because remember, your body needs a constant flow of glucose for your body to function properly.
Therefore, when this pattern continues, It can lead to weight gain and several other health issues because you are constantly hungry because your blood does not have the ample blood sugar and does not have enough glucose in it for the body functions to carry on properly. So fiber helps prevent this fluctuation of blood sugar which leads to balanced blood sugars, and therefore helps you use in your favor. So the trick is really to try adding fiber to each of your meals with high fiber foods like high fiber cereal, raspberries, artichokes, whole wheat, bread, flax and chia seeds. So here I'm going to just go over some handouts that I have for you. The first one is fiber fax. So in this one you will see that there's a bit of basic on you know, how much how, why do we need fiber what is dietary fiber and the difference between insoluble and soluble fiber sources are here with soluble fiber and what's the best way to increase your fiber intake.
So these are some very good tips that you have over here, I'd encourage you to definitely go over this and we want to print it out as well. Then a little bit about the nutrition facts table. I'm gonna be talking about the nutrition facts table as well in the next few slides and a bit about nutrition claims because when you have the nutrition claims, you will find that on some packages, you will find this term source of fiber high fiber very high fiber so what are these really mean? So when it is source of fiber, it does mean that there's at least two grams or more of fiber per serving, when it has high fiber at least four grams of or more of fiber per serving. And when it is high fiber, at least six grams of fiber per serving. Now these numbers are actually they are controlled by Health Canada.
So these can be relied upon when so when When I come in, there's a food company who puts these kind of nutrition claims on their packages they have to go through a rigorous system and have they have to ensure that the food product contains about these numbers that 246 grams of fiber per serving. Then it feels I'm talking so this handout also talks to you about are you getting enough fiber in your diet this talks about the requirements over here. And before you increase your fiber what you should do now remember fiber gels up sorry fiber gels up it's important that you have enough water in your in your daily daily meals. And if you don't have enough fiber, you could lead to constipation. Therefore, it says here, add fiber foods slowly to your diet, and maybe you want a new fiber food each day of one week.
Then you want to drink at least eight to 10 cups of fluids per day when you're using the fiber intake bit of a recipe here as well. common foods with fiber And there's also a meal plan to definitely print this handout and make the best use of it. Then I have another handout for you, which is on fiber substitutions. So this is really how can you trade your low fiber foods with high fiber foods. So for example, trade this for this one medium plain prophecy, sesame or onion bagel, if you substitute that with a whole, two slice of whole grain bread, you actually get almost double the amount of fiber and less can be services. So one bagel is about 270 calories and portraits of greatest 38.
So imagine if you were to do this for so many different foods, the impact it has on your field of feeling of fullness. Scrolling down the sample meal plan that substitutions as well. So here for example, for breakfast, if you substitute one cup of cornflakes, which has only 0.7 grams of fat, Rubber substitute added on top of corn Bran is 6.1 grams of fiber. So it asked you to go over this meal plan and give it a try. And if I were to do a total, so though this this meal plan on the left side, which is low fiber is 21.7 grams, whereas the one on the right side, the total amount of fiber is 48.4 grams. And interestingly enough, the calories between the two are similar.
So definitely go over this handout as well. There's another handout on good sources of fiber. Take a look at that as well and try to incorporate these foods in your meat. So very high source of fiber sources of fiber and high sources of fiber. Finally, either the sample meal plan that I have for you, which gives you 37 grams of fiber, which is about that is amount that any average person should really have on the lower side. With 30 to 50 grams I had mentioned to you before, so you can take a look at this new plant as well.
Alright, let's keep going. So now on fiber nutrition labels. So when you see a nutrition label, you will see fiber pretty much at the bottom of the label under carbohydrate, as it's the amount of fiber in the serving size listed. So, in this particular in this particular product is two grams of fiber in hundred 25 ml of this particular product. How however, remember fiber is not absorbed by the body. So, the total amount of carbohydrate in 18 grams, so, we subtract the amount of fiber in this particular food.
So, the amount of non digestible fiber is two grams and added sugar is two grams so 18 so this is 18 in total, right so, you subtract from here your subtract two grams at 18 months Mr. 16 but the added sugar is eight is two grams. So the total amount of carbohydrate in this particular product is 18 grams of total carbohydrate. That is where the number 18 comes from. Alright, so let's review what we learned in this lesson. That fiber helps prevent this fluctuation of blood sugars, which leads to balanced blood sugars and therefore reduced cravings. And try to add a fiber to each of your meals with high fiber foods like cereal, fast berries, artichokes, orange bread, flax and chia seeds.