Monday, May 13, 2013

Figuring Out Fiber

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You’ve probably heard fiber is an important part of a healthy diet, but have you ever thought about why? Here are the top reasons you should care about Fiber...
Fiber Fills You Up 
  • Fiber-filled foods generally require more chewing time, giving your body time to register when you’re full and preventing overeating. A high-fiber meal also helps you stay full longer, aiding in weight maintenance.  
Fiber Slows Down Absorption
  • Fiber can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that contains fiber may also reduce your risk of developing Type 2 Diabetes.
Fiber Keeps You Regular
  • A high-fiber diet normalizes bowel movements, and research shows it may play a role in preventing diseases of the colon.
Fiber Helps Manage Cholesterol Levels  
  • The fiber found in beans and oats lowers bad cholesterol levels. Some research shows fiber may also help to reduce blood pressure.

Beans



Oatmeal



Where is Fiber Found? 






Fiber is the part of fruits, vegetables, and grains that are not digested or absorbed in your small intestine. With a few simple switches, you can easily increase the fiber in your diet without sacrificing the taste you love.

Choose whole-grains:Swap white bread and white pasta with 100% whole wheat bread and pasta. 

Load up on legumes! Beans, lentils and peas are good sources of dietary fiber. 

Don’t skimp on your fruits and veggies


Fiber Filled Wheat Berry Salad

Makes four 1/3-cup servings. 
  • 1 c. cooked wheat berries 
  • 1 tbsp. canola oil 
  • 1/2 tbsp. cider vinegar 
  • 2 tbsp. dried cranberries 
  • 1/4 c. chopped fresh parsley 
  • 1 tbsp. pine nuts
  • Salt and pepper
Place the wheat berries, oil, vinegar, raisins, parsley and pine nuts in a bowl and mix well. Season with salt and pepper to taste. 

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