Alright, so I reviewed the DASH diet.
It is an extremely high carbohydrate diet, with reduced sodium, low red meat intake and average vegetable and fruit intake.
I don't know if I could eat the 11 servings of carbs they suggest each day.
On to the fiber.
The recommended daily intake of fiber is 30g, the average western diet includes less than 15g. Can you see where this is going, more sugar, less fiber. Sugar has replaced everything in processed foods. They remove the fiber because it spoils faster, changes color and so is less desirable in a product that is going to be hanging around for weeks or even months.
A high fiber diet can lower blood pressure, sure the average a high fiber diet reduced BP is ~1.5, but it is better than nothing.
A high fiber diet reduces CRP, elevation of the C-reactive protein (CRP) level, a key inflammatory marker, has been linked to insulin resistance, hypertension, the development of diabetes mellitus, and the metabolic syndrome and other risk factors for cardiovascular diseases. http://archinte.jamanetwork.com/article.aspx?articleid=769647
There is that insulin resistance that is plaguing the nation, so increasing the fiber will help your insulin resistance, so will the elimination of some of the sugar from your diet.
While I was on jamanet i found this article: http://archinte.jamanetwork.com/article.aspx?articleid=216689
This does show that detary fiber may reduce the risk of coronary heart disease (CHD) through a variety of mechanisms, such as improving blood lipid profiles, lowering blood pressure, and improving insulin sensitivity and fibrinolytic activity.
It is an extremely high carbohydrate diet, with reduced sodium, low red meat intake and average vegetable and fruit intake.
I don't know if I could eat the 11 servings of carbs they suggest each day.
On to the fiber.
The recommended daily intake of fiber is 30g, the average western diet includes less than 15g. Can you see where this is going, more sugar, less fiber. Sugar has replaced everything in processed foods. They remove the fiber because it spoils faster, changes color and so is less desirable in a product that is going to be hanging around for weeks or even months.
A high fiber diet can lower blood pressure, sure the average a high fiber diet reduced BP is ~1.5, but it is better than nothing.
A high fiber diet reduces CRP, elevation of the C-reactive protein (CRP) level, a key inflammatory marker, has been linked to insulin resistance, hypertension, the development of diabetes mellitus, and the metabolic syndrome and other risk factors for cardiovascular diseases. http://archinte.jamanetwork.com/article.aspx?articleid=769647
There is that insulin resistance that is plaguing the nation, so increasing the fiber will help your insulin resistance, so will the elimination of some of the sugar from your diet.
While I was on jamanet i found this article: http://archinte.jamanetwork.com/article.aspx?articleid=216689
This does show that detary fiber may reduce the risk of coronary heart disease (CHD) through a variety of mechanisms, such as improving blood lipid profiles, lowering blood pressure, and improving insulin sensitivity and fibrinolytic activity.
The interesting component of this research was they separated the subjects into 3 groups, high cereal fiber, high fruit fiber and high vegetable fiber. I will also admit that the research indicated the cereal (whole grain) and fruit fiber reduced the risks much better than the vegetable fiber.
Any way you look at it fiber is good.
Fiber fills you up and keeps you feeling full.
Fiber is nature's broom, it will increase regularity and comfort in BMs.
The range an average person has for BM is 3 a day to 3 a week, I meanwhat the heck kind of a range is that.
The sad news? I wouldn't even hit in that range before the diet change.
Once or twice a week, and I had constant lower back pains.
On this diet, I am proud to say I am a member of the once a day and depending on the food I've enjoyed many days with 3, I know people don't like to talk about it, but I feel great, my back has never felt so good.
I have my magic shaker.
I do a 1:1:1 of psyllium husks, chia seeds and ground flax seeds.
This goes in my yogurt in the morning almost 1:1 with the yogurt and on my salads.
1 Tb serving size:
Psyllium husks have been shown to reduce the LDL counts and is almost all soluble and insoluble fiber. 3.5 g soluble and 1g insoluble and also carries 43mg of potassium.
Flax seed: 1g soluble 3g insoluble fiber, 1.75 g omega3 3 g protein
Chia seeds: 2g protein 2.1 omega 3 .5 soluble fiber 3.5 insoluble
Chia seeds: 2g protein 2.1 omega 3 .5 soluble fiber 3.5 insoluble
L