If you are interested in weight loss, and hunger is your main enemy, then you should take a look at hydrophilic foods. Hydrophilic means “water-loving”. Food that loves water? like. It refers to the ability of natural substances inside foods to adsorb, or cling to, water. The two main types are “pectin” and “mucilage” or “soluble fiber”. Each comes from a plant, such as a fruit, nut, or seed. But how does the ability to stick to water help you lose weight? There are actually several interesting ways it works, one of which you can see happening right before your eyes.
First, both soluble fiber and pectin cling to water and take up space. The ability of water (or liquid in the digestive tract) to turn into a gel makes it more difficult for your body to absorb water. It has to work with the gel, to open up the fibers, which takes time and effort. Meanwhile, you continue to feel full or satisfied. A side effect of this is that it keeps the intestines hydrated, which in turn helps other foods move more easily through the digestive process. This take-out little meal goes a long way in leaving you feeling satisfied.
Second, soluble fiber feeds the good guy bacteria (the probiotics you always hear about in yogurt commercials), which, in turn, help you digest your food better. Good bacteria help break down foods more thoroughly, and when you have better nutrition, you’re less likely to crave food. Not fighting cravings or resisting problem foods also makes it easier to lose weight. You cannot digest insoluble or soluble fiber. It doesn’t add to the calories you eat, because you can’t break it down for use. However, the good bacteria can, and prebiotic fiber (soluble fiber) keeps them healthy, so they can continue to help you.
Pectin (a substance apples are famous for) is known to reduce hunger hormones. An apple a day may not keep the doctors away, but it may keep hunger away. (There are more types of apples than days in the year, so if you don’t like one type, there are definitely more flavors to choose from.) Keep in mind, however, that hunger hormones and fullness signals are chemical signals. Unlike nerve signals, they take time to be activated and reach the brain. It can take up to 15 to 20 minutes for the chemical signal to travel from the stomach to the brain, so patience is key.
Hydrophilic foods also slow down the body’s ability to convert carbs into sugar. This equalizes blood sugar, resulting in positive changes such as reducing or eliminating the ‘afternoon slump’, preventing insulin spikes, and limiting the “store belly-fat” insulin signal that typically occurs when When too much sugar is consumed. Even out your blood sugar during the day, calm fat storage signals and feel more energized throughout the day when you choose these great foods.
Now that you know what hydrophilic foods can do for you, you might want to try them. Nothing here is exotic or expensive, and some of the foods may have already been a part of your menu. Tasty staples like sweet potatoes, apples, oatmeal, artichokes, beans, beets, carrots, green beans, asparagus, berries, citrus fruits of all kinds, pumpkins, peaches, pears and even mangoes are on the list. Slightly less popular or seasonal-only options include quinoa, peas, brown rice, figs, papaya, snow peas, various squash, bok choy, peaches, kiwi and cabbage. The key to using them is to include 1 hydrophilic food at each meal of the day.
But what can you see about the promise of soluble fiber?
This is one of the most hydrophilic foods of the chia seed. This tiny seed has no taste. It’s about the size of a poppy seed, but when you get it wet, something impressive starts to happen. The shell of the seed is covered with soluble fiber. It becomes invisible when dry. But, when you wet the seeds and wait, you’ll find that each one forms a bead of gel. If you look closely, you’ll see that the gel isn’t completely clear, there’s a little ‘halo’ of gray, and that’s soluble fiber. It stands on end when wet, so that water sticks to the seed.
Having seeds that contain soluble fiber without the flavor is important because, unlike artichokes or peas, you can add the tiny seeds to almost anything. That easy-to-use yogurt cup doesn’t have the soluble fiber you’re craving? Sprinkle on some chia, and now it’ll be there. Want to pair white rice with a Chinese dish instead of the well-known hydrophilic brown rice? Chia to the rescue, because you won’t notice the seeds are there, but your body will be when the soluble fiber is active. If you want to see the chia gel in action, add 1 tablespoon of dried chia seeds to 9 tablespoons of water in a sealable container, stir or shake, and wait about 15 minutes. When you return, you should see a thick gel forming.
There are 2 general keys to using hydrophilic foods for weight loss, reducing appetite and increasing the fullness factor. By making hydrophilic foods a part of each meal, you take advantage of the fullness factor. A pear or peach at lunch, oatmeal with cinnamon, raisins and apple slices at breakfast, or a sweet potato at dinner will fill you up fast. You may want less of the other foods present in the same meal, or you’ll be fuller for longer. It also helps to avoid snacking between meals. You can also use a hydrophilic fruit to reduce your appetite, if you have half an apple, or two figs, or a small piece of papaya or kiwi, or chia seeds, about 15 to 20 minutes before a meal. It is an unsweetened drink. Choosing just one of these with half a glass of water will activate the soluble fiber and reduce your appetite. This should happen about 15 to 20 minutes before a meal, as chemical signals from the stomach are slow enough to reach the brain to let you know how it’s working.
Using food in specific ways as a tool to help you lose weight is great, because it’s so safe. No pills or chemicals are needed, your energy is constant, and you can drop up to 600 calories per day by reducing or reducing your appetite. These foods are also a great way to help you with your weight loss goals by keeping insulin and its fat storage signals under control while boosting your healthy helpful digestive bacteria. You can always add more hydrophilic foods to any meal to increase the effect. The list of specific foods in this article is a start, but a simple online search will reveal even more options for your menu. Don’t forget about chia seeds, too. You can just put one in food (or drink) to add hydrophilic properties. If the fruits you crave are out of season, and you’re not in the mood for a quinoa fix, some chia sprinkled on spaghetti or a glass of ice-cold raspberry tea with chia gel will still satisfy. With this knowledge, chia seeds, and these tips, you can try weight loss the easy, safe, and food-based way.
