Fiber and weight loss

I found the following information concerning fiber very interesting.  In a recent study from the American Dietetic Association there were two groups of people who ate an equal amount of calories however the group that ate 30% more fiber had lower levels of body fat compared to the other group that was overweight.  This study informs of the importance of including fiber in your eating plan. 
Fiber is found in many tasty single ingredient foods that we eat everyday.  Well, I eat them everyday and I hope after this article you will eat more of them too. It is suggested to eat 30 grams of fiber a day.  This should not be a hard task for you can find fiber in many foods like:
Avocado
Beans
Apples
Pears
Berries
Sweet Potatoes
Brown Rice
Sprouted Grain Bread( Ezekiel)
Oatmeal(add cinnamon, raisins, nuts)
Broccolli
Peas
and many others. Fiber is found in most fruits, vegetables, and whole grains.  With the holidays upon us keep in mind the importance of adding more fiber into your diet.  Make your own sweet potato,  apple, and pumpkin pies so that you can control the ingredients.  Try adding honey in place of sugar as I do with my pumpkin pie recipe that is posted on the blog recipe page.  Avoid buying pre-made pies for they usually contain added sugar or preservatives. 

Beans are a great source of fiber.  There can be up to 20 grams of fiber in one cup.  Black beans, kidney, and pinto are the highest in fiber.  I love to eat black beans cold or hot on my salad or along with any meat.  You can add them to soup, rice, and pasta dishes.  Keep in mind that your vegetable should be a larger portion than the meat you are eating. Vegetables and fruits are great to eat with your mini meals and in between meals for a healthy snack and added fiber. You can cut them up and add them to many recipes.

Benefits of Fiber:
Fiber helps with weight loss because it helps you feel fuller longer.  It delivers a slow and steady supply of sugar to your blood which controls appetite and helps balance your sugar levels.(1)  A diet that consists of high fiber foods will help with the prevention of gastrointestinal problems, improve digestion, increase nutrient absorption and reduce risk of heart disease and diabetes. An adequate amount of fiber in your diet can help you lose weight.(2)  The USDA suggests 14 grams of fiber for every 1000 calories you intake.  This should be increased as I noted above if you are trying to lose weight.  
Try adding more fiber into your healthy eating plan to help with your overall health and increase your weight loss benefits.

References:
1. Harvard School of Public Health: Carbohydrates and the Glycemic Index.
2. Family Doctor: How to Increase Fiber in the Diet.
Livestrong.com Linda Basilicato, 10-2-10.
Josh Bezoni, Nutrition Coach, Retrieved November 2012.