It`s The Fibre That Is The Powerhouse Nutrient.
Posted: Sunday, February 05, 2012
by Jessie Eldora
gotmydigital.com
According to Health Canada, Canadians are only getting about half of the daily recommended amount of fibre to promote good health. For men over the age of 50, the recommended daily intake is 30 grams of fibre. For women over the age of 50, the recommended daily intake is 20 grams of fibre. Fibre is easy incorporating into your diet and provides a variety of health benefits.
Fibre is non-digestible component of plant foods such as grains, fruit, vegetables and legumes. There are two categories; soluble and insoluble. Soluble fibre, contributes to healthy cholesterol levels and helps keep you feeling fuller longer. Foods that contain soluble fibre include psyllium, barley, apples and pears. Insoluble fibre, found in wheat bran and bran cereals, helps promote regularity. Both types of fibre are important as part of a healthy diet.
What Fibre can do for you?
Eating a healthy diet rich in fibre helps to:
- Keep the digestive system working effectively and regularly by increasing bulk and decreasing the amount of time food spend in the digestive tract (called transit time.)
- Fibre helps to keep you feeling fuller for longer, thus helping to manage body weight.
- Helps contribute to healthy cholesterol levels.
- Reduces swings in blood sugar levels by slowing the release of sugars into the blood stream.
- Keeps you feeling great. Research has shown that boosting fibre intake improves mood and feelings of well-being.
Did you know that Health Canada regulates nutrient content claims?
A “source of fibre” claim on the label indicates at least 2 grams of fibre per serving; a “high source of fibre” indicates at least 4 grams of fibre per serving. A very high marking, means 6 grams.
Here are some easy ways that you can get more fibre in your diet!
- At breakfast, switch to a high fibre cereal or add chopped fresh/dried fruit into your usual cereal or yogurt.
- Try a sprinkling of high fibre cereal to fruit and yogurt at lunch or sprinkle bran cereal over a salad.
- When preparing dinner, substitute some of the breadcrumbs called for in a recipe with crushed bran cereal.
- For dessert, try a baked apple topped with crunchy bran cereal.
Whole grain foods provide a significant amount of dietary fibre and all dietary fibre should come from whole gran sources.
Truth:
Not all wholegrain foods contain significant amount of fibre. Some fibre-rich foods, such as fruit, vegetable,s legumes, nuts and seeds do not contain whole grain ingredients. Cereals enriched with bran provide fibre, but may not contain any whole grain ingredients. Check the label and make sure you are getting a significant amount of dietary fibre.
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