Why Fiber?

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here are the answers to these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day.

Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.

Some tips for increasing fiber intake:

-Eat whole fruits instead of drinking fruit juices.
-Replace white rice, bread, and pasta with brown rice and whole grain products.
-Choose whole grain cereals for breakfast.
-Snack on raw vegetables instead of chips, crackers, or chocolate bars.
-Substitute legumes for meat two to three times per week in chili and soups.
-Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Carbs are Not the Enemy!

Carbs short for Carbohydrates always seem to get a bad rap. The reason is because there is a misunderstanding that there are good carbs and bad carbs. Carbohydrates still need to be consumed because the body NEEDS them for fuel. In fact, they are the primary source of energy for the body. Carbs are found in a wide array of foods - bread, beans, popcorn, potatoes, cookies, spaghetti, quinoa and sweet potato pie. They also come in a variety of forms. This most common and abundant are sugars, fibers and starches. Some examples of your good carbs from these forms are your natural fruits(sugar), vegetables(fiber) and whole grains such as oatmeal(starch).

Where the confusion seems to lie is that when people say,"I have to cut carbs!" and they forget there are a lot of health carbs. One should consume at least 50-60% of their daily intake to be carbohydrates. What should be cut is the processed carbohydrates. Anything with white sugar and white flour such as breads, muffins, donuts, candy, crackers, cakes, waffles, cookies, and pastries. You should also cut the white pasta and opt for whole wheat or brown rice pasta.

Outside of the whole wheat or brown rice pasta and oatmeal, try some brown rice, quinoa, amaranth or millet. Also, load up on your fresh vegetables and fresh whole fruits. When fresh vegetables are not an option, frozen are the next best option.

Carbs are not the enemy. It is a matter of knowing which ones pose a health hazard and could potentially put on the pounds.