PREBIOTICS: Weight reduction is one of the best methods to prevent type 2 diabetes and in those who already have diabetes, weight loss can decrease blood glucose–also known as blood glucose. Weight loss may also reduce insulin resistance, which means your pancreas will not have to work as difficult to make insulin and less insulin will be required to control blood sugar. Besides improving blood glucose control, losing no more than 10 — 15 pounds can improve blood cholesterol and triglyceride levels, improve blood pressure, and allow you to live longer with a high quality of life.

There are maybe a thousand different, weight-loss programs on the market — may be more. But the trick to all of them hinges on this fact: to get rid of weight you simply must eat less than you usually do.

Naturally, eating less is easier said than done. That is until today. A growing body of research indicates that probiotics might be the help you want to suppress your appetite, which will naturally decrease your portions.

What is Prebiotics?

Probiotics often are confused with prebiotics. Probiotics are live microorganisms-bacteria which are either the same as or comparable to bacteria found naturally in your body and might be beneficial to health. Unlike probiotics, prebiotics is not germs; they stimulate the growth of healthy bacteria in the gut. Dr. Raylene Reimer, Ph.D., R.D., Associate Professor at the University of Kinesiology and Medicine in the University of Calgary clarifies prebiotics as food components which assist the beneficial bacteria that reside in our gut to flourish and grow. “In contrast to probiotics in which an individual absorbs the bacteria themselves, prebiotics is a technical food source for the wholesome bacteria already living in our intestines,” says Reimer.

 

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Which Are Prebiotics Found?

Chicory root — the top source of prebiotics, provides two kinds of natural fiber found in everyday foods: Inulin and Oligofructose. Inulin is moisture-enhancing and provides a creamy texture to foods. Oligofructose promotes fullness.

Other natural food resources of prebiotics include Jerusalem artichoke, banana, dandelion greens, asparagus, wheat bran, wheat germ, garlic leeks, and onions. You’ll also find prebiotics added as an ingredient to foods like yogurt, ice cream, chocolate bars, breakfast bars, salad dressings, and margarine. You won’t find prebiotics on the nutrition fact panel of those foods. You’ll have to read the ingredient list to decide whether prebiotics are added. Start looking for inulin, oligofructose or chicory root fiber from the ingredients. Prebiotics are also available as powdered, liquid or gum nutritional supplements. As well as follow weight loss diets too, it will make a great difference.

How Does Prebiotics Help With Weight Loss?

Dr. Reimer, who has conducted a lot of studies with inulin and oligofructose says there’s evidence that prebiotic help with appetite control including decreasing appetite and increasing the feeling of fullness. “Prebiotics also help stop the slow creeping weight gain that occurs to many adults as we proceed throughout the decades of our life,” says Reimer. Prebiotics added to foods also help reduce calories. Partially replacing sugars and carbs or fats in food with inulin and/or oligofructose, can reduce calories since chicory root fiber supplies just 1-1.5 calories per gram compared to 4 calories per gram of carbohydrates and sugars and 2 calories per gram for fats.

 

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How Much Prebiotic Is Suggested?

There are no evidence-based recommendations for a daily quantity of prebiotics. However, the 2015 Dietary Guidelines for Americans recommend women aim for at least 25 grams of fiber daily and men should aim for 38 grams of fiber every day. Many Americans fall short of those recommendations placing them at risk for weight gain and poor blood glucose control. Eating natural food resources of prebiotics and such as meals with inulin and oligofructose added can help you to get the prebiotics you will need to encourage weight loss and help manage diabetes.

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