When you want to lose weight and stay healthy, it is essential that you eat a well-balanced diet and select from all food groups. A good variety of foods, as well as an abundance of delicious recipes, will ensure your diet is interesting enough, so you stay motivated. However, one thing that is often forgotten when setting out on a weight loss program is the importance of eating plenty of soluble fiber.
What is soluble fiber?
There are two types of fiber (plant-based foods that can’t be digested or absorbed by the body) that your body needs to function – soluble fiber and insoluble fiber. The easiest way to tell the two fibers apart is the fact that soluble fiber absorbs water turning into a gel-like consistency while insoluble fiber does not. Soluble fiber, unlike carbohydrates, cannot be broken down and absorbed by your system. After the fiber is consumed, it will move through your body to slow digestion and keep you regular.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
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How can soluble fiber assist my weight loss?
When soluble fiber combines with water and gastrointestinal fluids in your stomach, it forms a gel that aids in increasing your metabolism. This, in turn, will help fat to burn and ultimately promotes effective weight loss. Food high in soluble fiber includes oatmeal, peas, barley, oranges, grapefruit, flaxseed, lentils, psyllium, nuts, apples, beans, and blueberries. By eating food such as these, you will be able to lose weight or maintain a healthy weight as high-fiber foods will enable you to stay fuller for longer.
What other benefits will soluble fiber provide?
Aside from assisting with weight loss and management, soluble fiber will help reduce cholesterol, control diabetes and minimize the risk of heart disease. Soluble fiber can also act as a regulator and can feed healthy gut bacteria.
If you are looking for a fall-friendly recipe which includes high soluble fiber food, then we recommend this butternut squash apple soup. It would make a great starter before our Skillet Apple Pork Chops. Bon appétit!
Butternut Squash Apple Soup
Yields 8 servings
You will want to turn to this seasonal recipe as soon as the leaves begin to change color. Butternut squash, balanced with the goodness of the apples, is perfect for lunch or dinner.
Ingredients:
- 2 tablespoons olive oil
- 2 medium yellow onions, chopped (about 3 cups total)
- 2 large butternut squash (about 5 pounds total), peeled and diced into chunks
- 4 medium or 3 large apples, peeled, cored and roughly diced
- 3-4 cups low sodium chicken stock, divided
- 1¼ teaspoon kosher salt
- ½ teaspoon freshly grated nutmeg
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper
Directions:
- Preheat your oven to 375 degrees. In a large, deep stockpot or Dutch oven, heat the olive oil over low. Add the onions and cook until very tender, about 15 to 20 minutes, stirring occasionally.
- While the onions cook, cut and peel the squash and apples. Add them to the pot, then add 2 cups of the stock. Bring the pot to a boil, reduce the heat to low, then cover, and cook until the squash and apples are very soft, about 20 to 30 minutes depending upon how large you cut your squash and apple pieces.
- Once the apples and squash in the pot are tender, puree the soup with an immersion blender or carefully transfer it to a food processor fitted with a steel blade to puree in batches. Return soup to the pot once complete. Add 1 cup of the remaining chicken stock, then stir, adding a bit more stock as needed to reach your desired consistency. Leave the texture fairly thick and rich. Stir in the salt, nutmeg, black pepper, and cayenne. Taste and add a bit more salt and pepper as desired. Serve hot.
[You can view the original recipe on Well Plated]
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: