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Last month, the focus was on eating vegetables. This month, we’re going to look at fiber, which includes many of those dreaded “carbs”. If you are/were among the throngs of dieters who have tried the low carb regimen, please be open to the idea that carbs can be a beneficial as well as enjoyable part of a healthy diet.
First of all, we are not even going to talk about “net carbs”. From a calorie standpoint, a carb is a carb. However, the benefits of high fiber carbs are many.
High fiber foods can:
- help reduce cholesterol absorption
- lower the bodies need for insulin
- help prevent colon cancer
- provide bulk which helps with weight loss and promote regularity
Most people feel overwhelmed by the idea that they need to consume 25 to 30 grams of fiber every day. In reality, it’s not that difficult. Whole grains in breads, pasta, and cereals as well as dried beans, barley, and brown rice are all excellent sources of fiber. Many fruits, vegetables, nuts, and seeds can also provide additional fiber.
Just to give you an example of how easy it is to reach the recommended amount of fiber, we have included a sample menu (see FYI).
Instead of an ingredient substitution this month, we have listed some good sources of fiber including grains (other than wheat) such as amaranth, barley, and quinoa. Make an effort to try one or two of these grains. You’ll find recipes using them in many cookbooks and on product packages (see this month’s recipe).
If weight loss is an issue, serving size for all foods (not just the carbs) is important. The nutrition label on all packaged foods lists serving size. Portion control is still one of the most effect weight loss techniques.
Remember, this month’s mantra is “Fiber is Your Friend!”
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