June’s Free Article: Another “naughty” carbohydrate – FIBER?!?
Did you know that fiber is a type of carbohydrate that the body cannot digest? According to the National Fiber Council, it is recommended that we get 32 grams of fiber in our daily diet. Unfortunately only 10% of us are getting that amount.
Roughage, another word often used instead of fiber, comes in two basic categories: soluble and insoluble. Soluble fiber can somewhat be dissolved in water. Good sources of soluble fiber include oats, lentils, beans and the flesh of apples and pears. Fiber that can’t be dissolved in water is known as insoluble fiber. Whole grain wheat cereals, fruit skins, celery, asparagus and dark leafy greens (parsley, kale) are good sources of insoluble fiber.
Here’s a simple equation for you to remember the health benefits of fiber:
Fiber’s Health Benefits = 3D + 2C
Where D stands for Diabetes & Diverticulitis; and C stands for Cardiac & Constipation.
Diabetes. In 2004, approximately one out of twenty Americans (that’s 17 million people) has Type II Diabetes. And that number is one the rise. If you want to increase your chances of avoiding diabetes or improve your current diabetic situation, you should turn your attention to the amount of fiber in your diet.
Diverticulitis. When food gets trapped in one of the colon’s small pouches (diverticula), inflammation occurs that can lead to agonizing and sometimes hazardous abdominal symptoms. Fiber helps with the through-put of food through the digestive system.
For cardiac health, you need to combat heart disease by achieving an appropriate body composition and maintaining good levels of cholesterol.
IBS (irritable bowel syndrome) is quite the buzz word these days. I’m not sure when it stopped being referred to as Constipation but anyone suffering from it doesn’t really care what it is called just as long as it goes away. Once again, fiber can help regulate the gastrointestinal system.
SO now that you know why you should be getting your fiber, it doesn’t mean you know how your cupboard stash measures up? Check out the “Whole Grain Pantry Checklist” at QuakerOatmeal.com.
TEST. Did you notice that the equation was 3D and I only listed two D’s? The third D is for DEFENSE. Any healthy diet is going to improve your abilities to defend yourself and make you fit for defense.
Best wishes for safety, health & happiness!
DiAnn L. Stasik, M.Ed, CI-Ptr
(c)2008 DiAnn Lanke Stasik & W.O.W. ® - Women Only Workout & SAFE-CHI(TM) & Kickbox-R-Size(TM) & Building the Power Within(TM)
Greendale, WI
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Tags: carbohydrate, Cardiac, Constipation, defense, Diabetes, Diverticulitis, Fiber, fit for defense, Health Benefits, Insoluble fiber, Soluble fiber