Although the psyllium While it may not be an obvious supplement to support your health and performance goals, this soluble fiber offers a full range of benefits that may surprise you, no matter what your goals are.
5 benefits of psyllium that you need to know
1. Glucose control
Take psyllium would decrease glucose absorption and therefore help lower blood sugar levels.
For optimal action, it is more interesting to take the psyllium in the middle of the meal, in fact, mixing with water and food, the psyllium it swells and the sugar gets trapped: it will therefore be absorbed more slowly and less completely.
2. Improved cardiovascular health
O psyllium, combined with good hygiene and diet, can lower bad cholesterol (LDL) levels. In 1999, a study of 34 men showed that taking 5.1 g per day of psyllium reduced LDL cholesterol level by 13%.
Another study concluded that a drug treatment against cholesterol was enhanced by the consumption of 5.1 g of psyllium per day.
3. Weight loss
In contact with water, the seeds of psyllium swell in the stomach to occupy eight to twenty times their initial volume, like chia seeds.
This creates a feeling of fullness that reduces hunger and makes you reduce the size of the portion you eat.
For a good effect, before a meal, take 10 g of seeds with 100 ml of water and immediately drink another 200 ml of water.
- Helps meet daily fiber recommendations
Each teaspoon of psyllium contains 5g of fiber, which is about 15% of your daily fiber requirement and the equivalent of 200g of steamed broccoli.
Since the average fiber intake is 10 to 15 g below the recommended values, especially for people who eat a low-carb diet, it is important to control your daily fiber intake.
Since low-fiber diets appear to be a risk factor for colon cancer, cardiovascular disease, and a host of other gastrointestinal issues, it's clear that this problem needs to be addressed.
While these benefits can be obtained from a variety of whole food sources, adding 1 to 2 teaspoons of psyllium per day can help provide a quick and effective solution to fiber deficiencies in our diet.
5. Regulates the intestine
Thanks to the exceptional rate of mucilage (cellulose and hemicellulose), the psyllium It is a formidable ally against constipation, but it is equally effective in cases of diarrhea: it is in fact a transit regulator, it acts by normalizing the consistency of the stool.
In fact, in case of constipation, the seeds of psyllium They will absorb a large volume of water and swell, forming a gel. This will stimulate peristalsis (intestinal movement), promoting a contraction of the intestinal walls: that is, the expulsion of feces is facilitated.
Although contradictory, the psyllium It will also be beneficial in case of diarrhea, the gel formed by the seed will increase the water retention capacity and delay gastric emptying: the stools will be less liquid and less frequent.
