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NEWS YOU CAN USE Fiberific Foods Issue: MARCH 2015 WHY IS FIBER SO IMPORTANT? You know you’re supposed to eat lots of fiber - but what exactly is it? And why is fiber so important? Fiber, also known as cellulose, roughage, or bulk, forms the structural integrity of plants cell walls. Dietary fibers are resistant to human digestion because, unlike mammals such as cows, horses, and goats, humans don’t produce the enzymes required break down the cell walls of many plants. As a result, dietary fibers are resistant to human digestion, passing through the human body mostly intact and helping to move food through the gastrointestinal tract. Fiber helps prevent constipation, irregularity, and also helps us feel full which can aid in weight control. Dietary fiber may reduce the risk of coronary heart disease (CHD) and Metabolic Syndrome, a combination of conditions that increase an individuals risk of type 2 diabetes, stroke, and heart disease. Learn more about metabolic syndrome. According to a recent study published in The American Journal of Clinical Nutrition, the study participants with diets rich in whole grains had lower LDL (bad) cholesterol, better insulin sensitivity, lower BMI and were less likely to smoke (1). A pooled analysis of ten prospective cohort studies, (each between six to ten years), examined the collective data for 91,058 male and 245,186 female participants. The analysis found that dietary fiber was associated with a 14% decrease in risk of all coronary events and 27% decrease in the risk of coronary death (2). According to the Institute of Medicine’s Food and Nutrition Board, recommended fiber intake is correlated to age because we require less calories as we get older and our metabolism slows. Men younger than 50 should take in 38 grams of daily fiber while men over 50 should consume 30 grams a day. The recommended intake for women under 50 is 25 grams of fiber while women over 50 should consume 21 grams (3). 6 HIGH FIBER FOODS CHICKPEAS (1/2 cup) 12 grams of fiber 19 grams of protein 269 calories 26% daily Iron 8% daily Calcium. STRAWBERRIES (1 cup) 3.3 grams fiber 1.1 grams of protein 53 calories 163% daily Vitamin C NUTS (1/3 cup) 5.6 grams fiber 10 grams of protein 273 calories 12% daily Calcium 11% daily Iron NAVY BEANS (1 cup) 19 grams 15 grams of protein 255 calories 24% Iron 13% Calcium. APPLE (1 whole) 3 grams fiber 65 calories 10% Vitamin C AVACADO (1 whole) 10 grams fiber 3 grams of protein 240 calories 25% daily Vitamin C References and more info: 1. Nicola M McKeown, James B Meigs, Simin Liu. Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study. Am J Clin Nutr August 2002 vol. 76 no. 2 390-398. Link: http://ajcn.nutrition.org/content/76/2/390.short 2. Mark A. Pereira, PhD; Eilis O’Reilly, MSc; Katarina Augustsson, PhD. Dietary Fiber and Risk of Coronary Heart Disease, A Pooled Analysis of Cohort Studies. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370. Link: http://archinte.jamanetwork.com/article.aspx?articleid=216689 3. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. September 5, 2002 Link: https://www.iom.edu/ Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-FattyAcids-Cholesterol-Protein-and-Amino-Acids.aspx BROCCOLINI. IT’S WHAT’S FOR DINNER! Get your five servings of fruits and vegetables this month by eating seasonal. Broccolini is in the sprouts family and is high in vitamin E, C, and D. Broccolini is a great source of dietary fiber and potassium, yum! TRY THIS OUT! Start by putting a 1 tablespoon of olive oil and a dash of salt in a small bowl then paint on the oil on to the top sprouts of the Broccolini. Grill on high for 7 minutes or until the tops of the sprouts are slightly charred. This March bite into a healthy lifestyle by Joining Healthy Team Healthy U! Participants receive a proven wellness program, high tech pedometer, and website resources at no cost to you. Join Now! Click Here www.OEBBWellness.com