Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

109 research conducted by scientists at tufts

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109 Research conducted by scientists at Tufts University demonstrated that increasing whole grain intake reduced the risk of developing this syndrome. 110 It was found that the fiber and magnesium in the whole grains were primarily, but not wholly, responsible for these benefits. Fiber’s ability to help preserve metabolic health isn’t surprising, as studies have shown that it improves blood sugar control, reduces blood pressure, decreases cholesterol levels, and can prevent weight gain and promote weight loss. 111 F IBER I NTAKE AND T YPE 2 D IABETES Type 2 diabetes is characterized by chronically high blood sugar levels and is caused by an inability to produce enough insulin to lower blood sugar levels or by cells being unable to use insulin properly. Studies have shown that fiber reduces the risk of developing type 2 diabetes because it improves your body’s ability to use insulin and regulate blood sugar levels. 112 On the other hand, a diet low in fiber and high in simple carbohydrates has been shown to increase the risk of developing type 2 diabetes and heart disease. 113 F IBER I NTAKE AND D IVERTICULITIS Diverticulitis is an intestinal inflammation and is one of the most common colon disorders in the Western world. It’s quite painful and especially prevalent in those over 45 years of age. Researchers at Harvard University conducted a study that followed 43,881 men, and they found that eating adequate fiber—insoluble fiber in particular—was associated with a 40 percent reduction in the risk of diverticulitis. 114 H OW M UCH F IBER D O Y OU N EED E VERY D AY ? The evidence is pretty clear: eat enough fiber, and you’re more likely to live a long, healthy life. 115 According to the Institute of Medicine, children and adults should consume 14 grams of fiber for every 1,000 calories of food eaten. 116 Here are some easy ways to make sure you hit your daily requirement: • Eat whole fruits instead of drinking juices. • Choose whole-grain breads, rice, cereals, and pasta over processed forms. • Eat raw vegetables as snacks instead of chips, crackers, or energy bars.
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• Include legumes in your diet (a tasty way to do this is to cook some international dishes that use a lot of whole grains and legumes, such as Indian or Middle Eastern food). If you’d like to see the fiber content of a wide variety of common foods, Harvard University created a handy chart that you can find here: . S UBTRACTING F IBER FROM Y OUR D AILY C ARBOHYDRATE I NTAKE Chances are you’ve heard that fiber is calorie-free and thus can be subtracted from your total daily carbohydrate intake to “free up” room for more yummy carbs. Unfortunately, it’s not that simple. Only insoluble fiber can’t be processed by your body and goes right through you. Soluble fiber turns into a fatty acid in the gut and contains somewhere between 2 and 4 calories per gram (scientists aren’t sure yet).
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  • Winter '17
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