Colombian nutritionist Adriana Pinillos Molinares, specialized in the management of overweight and obesity, explains that there is a versatile carbohydrate that can be used in many recipes, with excellent results due to its ability to generate satiety, regulate the intestine and act as a key food for the beneficial bacteria of the intestine: psyllium.
The expert and creates valuable content on digital platforms where she is known as @nutriologapinillos highlights that psyllium consumption should always be accompanied with enough water and make it part of your daily routine.
Scientific evidence supports the benefits of psyllium consumption: improving blood glucose, cholesterol and taking care of your intestinal health.
“Apart from looking for foods that are zero calories, it is important to look for foods that improve our digestion and slow down the absorption of the carbohydrates that we eat in many foods,” says Pinillos.
How does psyllium act in the body?
Psyllium is a carbohydrate that is low in glucose, does not contribute to weight gain, since it activates on three levels:
1.- Low calorie intake: Although it is a carbohydrate, the human body does not have enzymes to digest it in the small intestine, so it is not converted into usable glucose. Therefore, its caloric intake is practically zero.
2.- Helps control blood lipids: The expert explains that “when you consume this carbohydrate, it forms a gel that reduces the absorption of sugars and fats. It absorbs those carbohydrates that you consume, therefore reducing blood glucose levels.” In addition, it has been proven to help reduce LDL cholesterol levels, he adds.
3.- Fiber contribution: Unlike other fibers, psyllium is poorly fermentable. “Which means that it usually produces less gas and abdominal bloating. Something very important for those who suffer from irritable bowel,” he points out.
Benefits of Psyllium for Weight Loss
Psyllium is a type of soluble fiber that comes from the seeds of the Plantago ovata plant. As we already mentioned, it is rich in soluble fiber, low in calories, gluten-free and a natural food.
Due to its composition, it is food, it is effective for weight loss, since when mixed with water it expands in the stomach when mixed with water, forming a gelatinous substance, which helps with slower absorption of food, according to a published study Taylor & Francis entitled “Psyllium: a useful functional ingredient in food systems”.
This effect also helps to prolong the feeling of satiety, which in turn influences a reduction in calorie intake and control cravings.
How can you consume Psyllium?
Pinillo explains that it is very simple to prepare it for consumption, just You have to dissolve a teaspoon of dessert, which is equivalent to between 5 to 8 grams, in a glass of water and take it before main meals.
It can also be added to a smoothie, as a complement to pancake mixes and other healthy preparations.
The maximum daily intake of this psyllium husk powder is 10 grams, and it is key to always have good hydration during the hours after taking it.
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