Chitosan or Fiber - Weight Loss Promoters?
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Chitosan is a fiber supplement that is marketed as being able to "trap" the fat in your diet. It is said to help you lose weight by binding to the fat in your diet and passing it out in your stool.
In theory, it helps you avoid fat calories.
Chitosan is an indigestible fiber refined from chitin- the tough, horny substance that forms the outer shell of shrimp, lobster, and crab. According to a study published in 1999 in the European Journal of Clinical Nutrition, no significant differences in body weight was observed among volunteers who took chitosan for 28 days versus those who took a placebo.
In other words, if it sounds too good to be true, it probably is. Do not look to this supplement to help you in your weight loss efforts.
In regards to the fiber found in food or supplements performing the fat trapping effect, all I can say again is do not count on it. Any healthy diet should include foods that are high in fiber. The recommended amount is 20 to 35 grams per day.
There are two types of fiber - soluble and insoluble. Soluble fiber tends to hold water thus turning to gel during digestion. This slows the down the rate of digestion in the stomach and intestine. Insoluble fiber does not hold water or dissolve in water. It is the type of fiber associated with "roughage". Insoluble fiber aids digestion and helps promote regularity.
The known health benefits associated with a diet high in fiber as recognized by the American Dietetic Association include the following:
* Soluble fiber is known to slow the rate of digestion and blood sugar absorption, and decrease cholesterol levels.
* In the digestive tract, both soluble and insoluble fibers can "normalize" bowel function by effecting transit time and nutrient absorption.
* Fiber plays both a therapeutic and preventive role in the treatment of constipation.
* Clinical evidence suggests dietary fiber may have a role in improving blood sugar control in individuals with diabetes.
* Soluble fiber may delay blood sugar absorption and reduce insulin needs in both insulin and non-insulin dependent persons with diabetes.
* Soluble fiber has been shown to improve blood sugar levels and cholesterol levels.
Notice that the claim for weight loss is not mentioned. However, the addition of fiber to your diet will help you feel "full". This alone may help you in your weight loss efforts.
Foods high in fiber include whole grain products such as oatmeal and barley as well as whole wheat breads and pasta. Fruits, vegetables, beans, and legumes are also great sources. You may take fiber supplements but if your diet includes several servings from the above mentioned foods, they simply are not necessary.
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Written by Laura S. Garrett, RD, Registered Dietitian, Fitness Trainer, & Owner of www.NutrActive.com - Serving your Complete Nutrition & Active Lifestyle Needs
Contact via e-mail: Laura.RD@NutrActive.com Weight Loss/Fitness Programs & Diabetes Specialist Also Specializing in Vitamin/Mineral/Herb Supplementation
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