Changing "Don't"s to "Do"s!

It's time for a new approach to health and wellness. For too long, we've been told to avoid certain foods like the plague, with warnings about the dangers of sugar, fat, and carbs ringing in our ears. But what if I told you that this approach is all wrong? Research after research on human psychology has shown that using negative language, such as "don't," can actually have the opposite effect of what we intend. This is why instead of focusing on what we shouldn't eat, we need to start emphasizing what we should be eating more of, specifically fibre-rich foods.

Fibre is often overlooked or neglected, but it's an essential component of a healthy diet. Found in fruits, vegetables, whole grains, nuts, and seeds, fibre is a type of carbohydrate that our body cannot digest or absorb. There are two types of fibre: soluble and insoluble, and both play a crucial role in keeping us healthy. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. It helps to slow down digestion, regulate blood sugar levels, and lower cholesterol levels. Insoluble fibre, on the other hand, does not dissolve in water and helps to move food through the digestive system, promoting regular bowel movements.

Now, let's look at the role of fibre in insulin regulation. Insulin is a hormone produced by the pancreas that regulates the amount of glucose (sugar) in the blood. When we consume carbohydrates, our body breaks them down into glucose, which enters the bloodstream. Insulin then signals our cells to take up glucose from the blood and use it for energy. However, if there is too much glucose in the blood, insulin resistance can occur, which can lead to type 2 diabetes. For example, a study published in the Journal of Nutrition found that increasing fibre intake by just 10 grams per day led to a 7% reduction in insulin resistance.

But that's not all - fibre can also help improve your metabolism. When you consume fibre, it slows down the digestion process, allowing your body to absorb nutrients more slowly and preventing sudden spikes in blood sugar levels. This, in turn, can help improve your body's ability to burn fat and maintain a healthy weight.

Additionally, research has shown that incorporating specific types of, such as prebiotic fibres found in foods like garlic and onions, can also have a positive impact on gut health. A healthy gut microbiome is crucial for proper digestion and absorption of nutrients and has even been linked to improved mood and cognitive function.

So, instead of obsessing over what we shouldn't eat, let's start talking about what we should be eating more of. Here are some easy ways to incorporate more fibre-rich foods into your diet:

• Add more fruits and vegetables to your meals. They're not only great sources of fibre, but they also provide essential vitamins and minerals.
• Choose whole grains over refined grains. Whole grains, such as brown rice and quinoa, are rich in fibre and other essential nutrients.
• Snack on nuts and seeds. They're a tasty source of fibre, healthy fats, and other nutrients.
• Try incorporating legumes into your meals. Lentils, chickpeas, and black beans are all excellent sources of fibre and plant-based protein.

By focusing on what we should be eating more of instead of what we should be avoiding, we can create a healthier, more sustainable approach to health and wellness. So, let's start incorporating more fibre-rich foods into our diets and reap the many benefits of this essential nutrient.

#humanpsychology #fiberrichfoods #healthylifestyle #healthydiet #insulinregulation #metabolismboost #guthealth #wholefoods #plantbased #nutritioneducation #insulin #diabetesawareness