Transcript Fiber The Whole Story - University of Georgia

FIBER
The Whole Story
The University of Georgia
Cooperative Extension Service
What is Fiber?
• Gives plants structure
• Gives food crunch &
texture
Oh, Fiber, Where Art Thou?
• Whole grain products
O A TS
P S A
AA
TT
whole grain breads, cereals, pasta, brown rice
What is a Whole Grain?
• Bran
• B-vitamins, trace minerals
• Fiber
• Endosperm
• Protein & carbohydrates
• Vitamins, trace minerals
• Germ
• B-vitamins, vitamin E
• Trace minerals
• Protein
Oh Fiber, Where Art Thou?
• Vegetables & fruits
• Beans & nuts
Fiber in Two Parts
• Insoluble fiber
– Keeps you regular
– Prevents constipation
• Soluble fiber
– Helps digest foods slowly
– May help decrease blood cholesterol & blood
glucose levels
Fiber - The Whole Story
• Iron, folate & other B vitamins
• Complex carbohydrates
• Antioxidants like vitamin E
and vitamin C
• Monounsaturated oils
• Phytochemicals
Fiber-Rich Foods
Supply important nutrients for:
– Growth
– Energy
– Protecting cells from damage
– Heart health
– Fighting diseases
Big Benefits -The Unfolding
Story
• Fiber-rich diets may help fight diseases
– Heart disease, stroke & high blood pressure
– Stomach, colon & rectum cancers
– Type 2 diabetes
Big Benefits: Fiber-Rich Diets
• May help with weight control
– Feel full with fewer calories
• May help with diabetes management
– Better blood glucose control
FDA Authorized Health
Claims
• Diets low in saturated fat & cholesterol that include 3 g
soluble fiber from whole oats (or psyllium) per day may
reduce risk of heart disease
• Diets low in saturated fat and cholesterol and rich in
fruits, vegetables and grain products that contain dietary
fiber may reduce risk of heart disease
• Low-fat diets rich in fiber-containing grains, fruits and
vegetables may reduce risk of some types of cancer
How Much Fiber?
• 20 - 35 grams/day for adults
– (10 g/1,000 calories)
• Build healthy base from MyPlate
–
–
–
–
Grains
Vegetables
Fruits
Beans & nuts
Bread, Cereal, Rice
& Pasta Group
– At least half should be whole grains
– Single portions are:
•
•
•
•
•
•
•
•
1 slice of bread
1 oz. dry cereal
½ cup cooked cereal, rice, or pasta
½ small bagel, English muffin or bun
7-inch tortilla
3 cups popcorn
3-6 crackers
Small biscuit or cornbread
Finding Whole Grains
• 100% whole wheat flour, whole ground
corn, whole oats or oatmeal
• Brown rice, barley, bulgar, quinoa,
buckwheat, spelt, kamut
• Whole grain cereals
– 5 or more grams fiber/serving
Vegetables & Fruits:
Fill half your plate!
• Consume whole veggies & fruit more often
than juices
• Consume edible skins
• Try dried fruits
• Sneak in more veggies/fruits in
sandwiches, salads, soups, stews,
casseroles, omelets, etc.
Fiber Boost:
Beans & Nuts 3 - 5 Time/Week
• 1/2 cup cooked beans
= 7 g fiber
– Eat bean dishes weekly
– Stretch meals with
beans
• 1/4 cup nuts = 3 g
fiber
– Eat as high fiber snack
– Add crunch to foods
What About Fiber Supplements?
• Don’t take that tablet yet!
– Missing added benefits found in whole foods
– Easy to overdo
• Food first!
Fiber Up!
• Slowly increase your fiber intake
• Drink plenty of fluids as you increase fiber
intake
• 2 quarts (eight 8-oz glasses) or more daily
Final Chapter
• It’s up to you!
– Eat a variety of fiber-rich whole grains,
vegetables, fruits, beans & nuts.
– Drink plenty of water and other
fluids