Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Why You Should Include More Fiber in Your Diet What is fiber? Fiber is a type of carbohydrate that the body cannot digest or absorb. Unlike most carbohydrates, fiber is not broken down into sugar through digestion. Instead it travels through your body undigested, helping to keep you full and regulating blood sugar. There are two types of fiber: Soluble Fiber: A type of fiber that forms a gel when mixed with liquid, which helps to control blood sugar and reduces cholesterol. It prevents the emptying of the stomach, slows down digestion, and keeps you fuller for longer, so you may eat less. Sources of Soluble Fiber: Oatmeal, beans, apples, lentils, pears, strawberries, citrus, cucumber, celery, carrots, etc. Insoluble Fiber: A type of fiber that does not dissolve in water. It adds bulk to stool, promotes regular bowel movements, and prevents constipation. Sources of Insoluble Fiber: Whole grains, seeds, nuts, grapes, dark leafy greens (kale, chard), zucchini, broccoli, etc. How much fiber should I eat? On average, Americans only get about 15 grams of fiber per day. But the recommended daily intake for children and adults is between 2040 grams of fiber a day. Read food labels Look for the “dietary fiber” content. Good sources of fiber have at least 10% of the “percent daily value” for fiber. See the Nutrition Facts label on packaged foods to see how many grams of fiber it contains; some even include the amount of soluble and insoluble fiber too! To find whole grain foods (good sources of fiber), look for the words “whole wheat” or “whole grain” in the ingredient list. Be weary of just “multigrain”, “wheat”, or “enriched flour” which do not mean whole grain. What is the best kind of fiber for me? There isn’t one best fiber for you. Both soluble and insoluble fiber are critical for maintaining a healthy digestive system. Focus on eating a variety of fruits, vegetables, beans, nuts, seeds, and whole grains to get both kinds of fiber and all the other nutritional benefits! Why Fiber is Important Lowers cholesterol Studies have shown that soluble fiber can help lower LDL cholesterol, by binding to cholesterol in the digestive system. Helps to manage diabetes Although fiber is a carbohydrate, it does not raise blood sugar levels. Studies have shown that diabetics who had fiber rich diets controlled their diabetes/blood sugar better than those who ate less fiber. Good for your heart High fiber diets have been associated with lower risk for cardiovascular disease and type II diabetes (decreasing blood pressure, insulin levels, bad cholesterol, manages weight, etc.). Here are some tips for getting more fiber in your diet: 1. Eat at least 5 servings of fruits and vegetables every day 2. Snack on fruits and vegetables instead of chips or sweets 3. Replace juice with whole fruits/vegetables or make a smoothie 4. Replace white bread, white rice, crackers, and pasta with whole grain bread, whole grain pasta, or brown rice 5. food serving size dietary fiber (g) Navy beans, cooked 1/2 cup 10g Black beans 1/2 cup 8g Pinto beans 1/2 cup 8g Shredded Wheat 1 cup 6g Barley, cooked 1 cup 6g Avocado 1/2 cup 6g Quinoa, cooked 1/2 cup 5g Pear with skin 1 medium 5g Soy beans (edamame) 1/2 cup 5g Spinach, cooked 1/2 cup 4g Peas, cooked 1/2 cup 4g Raspberries 1/2 cup 4g Try more recipes with beans, peas, barley, lentils, quinoa, bulgur, or brown rice Apple with peel 1 medium 3g Broccoli, cooked 1/2 cup 3g 6. Eat oatmeal or whole grain cereals for Brussels sprouts 1/2 cup 3g Banana 1 medium 3g Carrots, raw 1 medium 2g breakfast BROUGHT TO YOU BY