Fiber Sources – Dos and Don’ts

October 15, 2012 Comments Off
Fiber Sources – Dos and Don’ts

Fiber also known as ‘roughage’ is really a carbohydrate found in plants. It plays a very important role in our diet because it keeps the digestive system functioning properly. Fiber is responsible for clearing the waste and toxins from our body. If waste and toxins stay in the intestine or bowel for too long, they lead to the build-up of several diseases. According to the author of The F-Factor diet, Tanya Zuckerbrot, fiber is a miracle carb.

For a healthy diet, you need to at least consume 18g of fiber every day. However, nutritionists recommend consuming 30 to 35g of fiber daily. Most individuals don’t know the right source of fiber from the wrong one. Today we will talk about good and bad fiber:

Original Fiber One Cereal vs. Granola
Nutritionists stress that breakfast is the best time to eat fiber. You will consume around 60% of your recommended fiber intake if you consume half a cup of Original Fiber One. This is the best breakfast because it contains 14 grams of fiber and only 60 calories. On the other hand, Granola is packed with sugar, nuts and other calorie-filled ingredients. A half-cup of Granola contains only 3 grams of fiber.

Raspberries vs. Canned peaches
One cup of raspberries contains 8 grams of roughage. In fact, all fruits like apples, strawberries, kiwis, tangerines, blueberries and blackberries are good for your body. Canned fruits like peaches are not good because when they are skinned, they lose most of their natural fiber.  In fact, only half a cup of canned peaches has 1 gram of fiber, 23g of sugar and 100 calories. Now you know why you should avoid consuming it.

Lentils vs. Baked Beans
According to Zuckerbrot, half a cup of lentils contain 8 grams of fiber. Another benefit of consuming lentils is that they hardly contain any calories. It is just the opposite with baked beans. Normal beans are filled with fiber but beans soaked in salt, brown sugar and honey are totally different. Baked beans have 14 grams of sugar, 540 mg of sodium and only 6 grams of fiber.

Artichokes vs. Vegetable Chips
According to nutrition experts, artichoke is the best vegetable for fiber. You will consume 10.3 grams of fiber, if you eat a medium-sized artichoke. This way, you will easily consume 41% of your daily dose of fiber. All vegetables have a lot of roughage but don’t contain that much calories. However, vegetable chips don’t have any benefit of raw or cooked vegetables.   You will find only 2 grams of fiber in a 140 calorie serving of vegetable chips.

Fiber-Rich Baked Goodies vs. Processed Brown Bread
Use whole-wheat flour to make all your baked goodies. Add oats and you will gain fiber rich food. Avoid processed brown bread because it is not a good source of fiber. Many manufacturers use brown coloring to fool customers. Ask for bread that is labeled “whole grain” instead. It contains up to 5 grams of fiber per serving.

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