Consuming soluble fiber such as ß-glucan, pectin, and glucomannan, which is found in such foods as oats and barley, is well-known as a proven and effective way to reduce unhealthy levels of cholesterol. However, soluble fiber is now also being re-appreciated for another of its fundamental benefits which is more important now than ever – weight loss.
Scientists in Spain have just completed a double-bind, placebo-controlled clinical trial involving 200 overweight or obese subjects who received either a 4 gram dose of mixed fiber or a placebo two or three times daily for 16 weeks. At the end of the study, the subjects consuming fiber lost an average of 4.56 kg (more than 10 pounds) while the placebo group lost 0.79 kg (less than 1.8 pounds). Furthermore, the fiber-consuming subjects also saw their LDL (bad) cholesterol levels drop at a rate more than five times greater than those in the placebo group.
Finally, the subjects consuming fiber reported an increased level of satiety after eating, something that was not noted for their counterparts in the placebo group.
Source: Salas-Salvado J, et al. Effect of two doses of a mixture of soluble fibres on body weight and metabolic variables in overweight or obese patients: a randomised trial. Br J Nutr. 2008 Jun;99(6):1380-1387.
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