If it starts with an “f” and you’re talking nutrition and weight loss, you’re probably going to hear about fiber. All food is either a fat, protein or carbohydrate. Fiber is a carbohydrate.
Carbohydrates are broken down into sugar molecules but the fiber does not breakdown. This is why fiber helps regulate the sugar in the blood. Think of it as the roller derby gals pushing the sugar out of the way so that the blood vessels can’t absorb it as easily.
Adults need 25 to 30 grams of fiber per day but most Americans only get 15 grams a day. Fiber-filled foods are plentiful. Think fruits, vegetables, beans, and grains as good sources of fiber.
Here are a few ways to get more of the good stuff... and we do mean stuf“F”!
- Eat whole fruits instead of fruit juices
- Ditch the white bread and rice and opt for brown and whole wheat Look for cereals or oatmeal with at least 4 grams of fiber per serving
- Add beans and nuts to salads for texture and crunch
- Use hummus instead of mayonnaise on sandwiches or salads
Keep in mind too, that a high-fiber diet helps prevent many diseases including heart disease, diabetes, many cancers and aids in weight loss. It is the wonderful “F” in nutrition. Eat more fiber!