After adjusting for factors such as levels of physical activity, the researchers found that a higher intake of whole grains was associated with lower amounts of total body fat and abdominal fat. -everydayhealth.com
MY COMMENT: Interesting that subjects in this study (ave age 68 years) averaged only 18.6 grams of fiber daily.
Most people need between 20 and 35 grams of fiber each day -Everyday Health
MY COMMENT: Eating 25 grams of fiber a day won’t leave much room for nutrient deficident high calorie junk. I’d include nuts as a healthy additional source of fiber.
The health benefits of fiber are well documented-Your goal should be 25-30 grams per day- how are you doing?
On average, North Americans consume less than 50% of the dietary fiber levels required for good health (20-35 grams per day).
The 2 classifications of fiber include insoluble and soluble fiber. While insoluble fiber passes through the digestive tract relatively unchanged, soluble fiber absorbs water and forms a gel. Neither is absorbed by the body or used as energy.
What does insoluble fiber do? – Move bulk through the intestines and controls and balance the pH (acidity) in the intestines
Benefits of insoluble fiber- Promotes regular bowel movement,prevents constipation,
removes toxic waste through colon in less time.
Food sources of insoluble fiber include whole grains, celery, cauliflower, fruit skins, seeds and nuts.
What does soluble fiber do? It binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly.
Benefits of soluble fiber- Lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease. Helps to regulate blood sugar for people with diabetes.
Food sources of soluble fiber include oats and oat bran, beans and legumes, black-eyed peas, nuts, flax seed, fruits such as prunes, oranges and apples, vegetables such as carrots, brussel sprouts, broccoli
source: HealthCastle, nhlbi.ni.gov, Wikipedia
The ADA’s recommendation for children is that intake should equal age in years plus 5 g/day (e.g., a 4 year old should consume 9 g/day)
(c) Dave Elger, 2009. All rights reserved.
If you want to be healthy, it makes perfectly good sense to cut out the burgers and fries, soda, desserts, beer, and other junk food. Right?
Wait a minute. Before you go off and pledge to boycott all of your favorite foods, there may a better way. Instead of worrying about which foods and beverages you can’t have, why not take the exact opposite approach and increase your intake of foods that you should eat more of and are good for you!
How much fiber do you need?
One way to do that is focus on increasing your intake of fiber-rich foods. According to the American Dietetic Association, the recommended dietary allowance (RDA) range for fiber intake is 30-38 grams for men and 21-25 grams for women. Currently, the average American only takes in about 15 grams.
source: Lose it For Ever, my book to be released in Jan., 2008
© Dave Elger, 2008 All rights reserved
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