QUOTE from Dr Fung (emphasis mine):
“STEP 5: INCREASE YOUR CONSUMPTION OF PROTECTIVE FACTORS
FIBER CAN REDUCE the insulin-stimulating effects of carbohydrates, making it one of the main protective factors against obesity, but the average North American diet falls far short of recommended daily intakes. (For more on fiber as a protective factor, see chapter 16.) Numerous studies and observations have confirmed the weight-lowering effects of dietary fiber. Natural whole foods contain plenty of fiber, which is often removed during processing. Fruits, berries, vegetables, whole grains, flax seeds, chia seeds, beans, popcorn, nuts, oatmeal and pumpkin seeds provide ample fiber.” 
NOTE (my commentary):
FIBER CAN REDUCE the insulin-stimulating effects of carbohydrates,
Numerous studies and observations have confirmed the weight-lowering effects of dietary fiber.
How and why does fiber have this benefit?
What foods do I prefer which are rich in fiber?
STRATEGY: My commitment to eat 16 oz of vegetables daily, or an equivalent amount in bulk, is affirmed.
What gets my attention?
Do I understand the need or problem?
Do I understand the potential solution?
Do I understand how to apply that strategy?
What questions do I have for the experts? What might be the answers?
Who needs to hear this?
What do I do next?
SOURCE – Footnotes:
 “The Obesity Code: Unlocking the Secrets of Weight Loss” by Dr. Jason Fung, Timothy Noakes, page 232.
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Key: Fung-10-30.57 Last Revision: 02/02/2021