Fiber FactsI'm sure you've all heard that fiber is good for you, but
there seems to be some confusion. The American Dietetic Association
(ADA), recommends that Americans consume 25 to 30 grams of fiber per day, but
the average intake is less than half of that. Now, I know you're far from
average, but it's a safe bet that even you could use a little education
when it comes to the positively healthful impact that adequate fiber intake
can provide.
Fiber is a type of carbohydrate that is found in all plant foods. It's
the part of the plant that your stomach can't digest, so it passes through your
gastrointestinal tract without providing calories or energy. The fact that
it can't be digested is the primary reason that
regular fiber intake results in a number of health promoting benefits.
Tons of stuff, and many of these things can have a direct and positive effect
on your personal health.
Fiber exists in two forms, SOLUBLE and
INSOLUBLE. While both are indigestible, they affect the
body in different ways.
Soluble
- Dissolves in water.
- Associated with lowering cholesterol levels in the
bloodstream.
- Decreasing the risk of HEART DISEASE.
- Slows down the digestion of CARBOHYDRATES, resulting in
better glucose
metabolism. This is an important fact for diabetics.
- Reduces the speed of gastric emptying. As a result, you feel full for
longer.
- Fewer meals per day.
- Fewer total calories per
day.
Insoluble
- Absorbs water.
- Absorbs micronutrients (FAT for example).
- Aids healthy bowel function.
- Expands in the stomach, again
resulting in a feeling of fullness.
- Stimulates peristalsis
(Contraction and relaxation of intestinal walls).
- Helps move food
through the intestines quickly.
- Relieves digestive disorders
like constipation and diverticulosis.
Lots of places, but be careful, “HIGH FIBER” and
“WHOLE GRAIN” are popular buzz words right now, and food
manufacturers know it. Not every product that claims to provide fiber is a
good choice, or does so in healthful quantities.
Choose products that provide a MINIMUM of 2 grams of
fiber per 100 calories. If the product you're considering
provides a value less than this, put it down. It's safe to say that a
healthier choice is waiting for you a little further down the aisle.
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Oats |
Beans |
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Legumes |
Fruits |
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Vegetables |
Psyllium |
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Whole Grains |
Bran |
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Nuts & Seeds |
Root Vegetables |
For a detailed explanation of fiber, nutrient and/or
caloric content of a specific food item, log on to www.CalorieKing.com
While running shoe manufacturers report that their "kicks" are
designed to last a MAXIMUM of 500 miles, research on the most popular
brands reveal that the tread, support and cushion all begin to show
significant wear and tear as early as mile 250.
Running in shoes that have "lost their zing" can result in overuse injuries
to the feet, ankles, knees, hips and back. Keep track of your miles logged
and make the switch to a fresh pair
of sneakers BEFORE you
run into trouble.
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