Fiber is one of the key elements to lose weight. This is why high-fiber kinds of food are popular for vegetable juice recipes. This claim is also supported by various studies made by the academe. For instance, in an article in Mayo Clinic titled “Want to lose weight? Eat more fiber,” it was stated that food rich in fiber usually has lower caloric content. In another article in Bastyr University, soluble fiber, specially, decreases a person’s appetite. Moreover, in a study conducted by researchers from the Wake Forest Baptist Medical Center, it was stated that eating fruits and vegetables with soluble fiber will help reduce visceral fats.
However, before we go to vegetable juice recipes that are high in fibre, it is important to know some basic information about high-fiber food first. Some of these are about its types, as well as value or benefits and even requirements.
What is fiber and its types?
Fiber is the indigestible component of plant foods, which can be found in vegetables, fruits, as well as whole grains and even legumes. It is commonly known as bulk or roughage.
The body does not absorb the fiber contents of the food. It is in this regard that it cannot be a source of energy, unlike carbohydrates, fats or proteins. Fiber also cleans the stomach; hence, making it healthier. This is also the reason why people taking food with high fiber content experience regular bowel movements.
In general, there are two (2) classifications of fiber. It can either be soluble or insoluble.
1. Soluble – this kind of fiber is soluble in water. It is an agent to treat constipation. Food with this forms viscous gel upon digestion. Whole-wheat bran, as well as nuts and various vegetables have this.
2. Insoluble – this kind of fiber, on the other hand, is responsible in increasing stool bulk. It also speeds up the food’s passage thorough a person’s digestive system.
What are the benefits of fiber?
Aside from its weight loss capability, there are other health benefits of high-fiber food. Some of these are:
– It regulates bowel movement;
– It relieves constipation;
– It optimizes intestinal environment;
– It lowers blood cholesterol; and
– It controls blood sugar level.
How much fiber do you really need?
When thinking of high-fiber vegetable juice recipes that you can try, it is crucial to know how much of it do you really need. In finding the answer to this, among the things that you need to consider include your age, sex and activities.
According to studies, a person usually consumes between 10 and 14 grams of dietary fiber daily. As a general rule, the National Academy of Sciences’ Institute of Medicine recommends the following:
– 38 grams for men who are 50 years old or younger
– 30 grams for men who are 52 years old or older
– 25 grams for women who are 50 years old or younger
– 21 grams for women who are 51 years old or older
High-fiber Vegetable Juice Recipes
Now, let’s proceed with specific vegetable juice recipes that are rich in fiber.
Time-Saver Recipe for Vegans
If you do not have the luxury of time in preparing juices, this Vegan Energizing Juice is highly recommended for you. With just three (3) ingredients, it will only take you around three (3) minutes to prepare this. Among the ingredients that you will need are:
– 8 pieces of romaine lettuce
– 1 pc. of parsnips
– 1 pc. of carrots
The product will contain no fat and cholesterol, but its total carbohydrate and dietary fiber contents amount to 177 grams and 108 grams, respectively. It will also give you around 52 grams of protein per serving, which makes the recipe ideal for those who have lots of activities to do in a day.
Juice Recipe with Low Calories
For those who want juice recipes with low caloric content, the Kale Carrot – Apple Calcium booster juice is ideal for you. You will only need five (5) ingredients and you can prepare it in just five (5) minutes. These ingredients are:
– 2 leaves of kale
– 2 ribs of celery
– 1/3 cup of parsley
– 3 pieces of carrots
– 1 pc. of apple
This is, in fact, a milder juice since it only contains 11 grams of dietary fiber per serving. Like the previous recipe, it has no saturated or trans fats and cholesterol. It also has 3 grams of protein.
Like any other vegetable juice recipes, this one would taste sour with a little bit of sweetness.