Better Than Raisin Bran: Top 11 Sources of Fiber 

Better Than Raisin Bran: Top 11 Sources of Fiber

Go beyond raisin bran cereal and elevate the quality of high-fiber foods in your diet!

Fiber (along with adequate fluid intake) moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease, colon cancer, and diabetes.

Let’s check out the fiber content of some good-for-you foods. Make sure to read nutrition labels to find out exactly how much fiber is in your favorite foods. Women, try to eat at least 21 to 25 grams of fiber a day, and men should aim for 30 to 38 grams a day.

1. AVOCADO.

One whole, medium avocado contains 17 grams of carbohydrate and a truly impressive 11 grams of fiber. That's almost half of the daily recommended minimum intake of fiber! The avocado is a real diabetes superfood, providing an excellent dose of those good-for-you, unsaturated fatty acids. And avocados deliver almost 20 vitamins, minerals, and phytonutrients—the special plant chemicals that convey myriad health benefits.

Guacamole tip:

To keep avocado dips from turning brown, leave the pit in the dip until ready to serve, press plastic wrap down into a bowl and smooth it tight to the edges, leaving no air pockets.

2. ARTICHOKE.

A medium artichoke contains about 14 grams of carbs and 10 grams of fiber. Like avocados, artichokes are bursting with nutrients, including an impressive amount of antioxidants, an excellent dose of vitamin C, as well as folate, potassium, and magnesium. Did you know that a medium artichoke also delivers 4 grams of protein? 

If you didn't grow up with artichokes, do not be intimidated by the funny looking globes. Just snip off the stem and a half-inch off the top, pull off five or six of the outermost leaves, and steam for 30 minutes or microwave in a couple inches of water for 7 to 10 minutes.

3. RASPBERRIES.

A cup of these delicate, vibrant berries contains 15 grams of carbs and 8 grams of fiber. High in vitamin C and several other nutrients, they are packed with antioxidants and have anti-inflammatory properties as well. The phytochemicals that make plant foods red, orange, or blue are potent disease fighters.

4. BLACKBERRIES.

Like raspberries, blackberries are rich in those health-giving pigments that give them their beautiful, deep blue-black coloring. They deliver the same amount of carbohydrate and fiber as raspberries, too. A cup contains 15 grams of carbs and 8 grams of fiber.

Raspberries and blackberries are both known as "bramble" fruit, and an increasing number of studies are showing that these and other intensely colored fruits and veggies improve health and fight disease.

5. LEGUMES.

Legumes are great sources of protein and fiber, but also contain lots of health-giving compounds. One type is called saponins, which may help lower cholesterol and blood glucose levels and reduce disease risks.

Did you know that just one half-cup of lentils contains about 10 grams of carbs and 8 grams of fiber? Lentils fall into this fancy-sounding food category, legumes, which are veggies that grow in pods. Lentils do not require soaking, so buy some and throw them into some broth with a couple of chopped vegetables and, presto, soup! Black beans are a type of legume, too, and contain all the same great health benefits as lentils. A bit higher in carbs at 22 grams, a half-cup of black beans delivers a hearty 7 grams of fiber. And if you subtract the fiber from the carbs, you end up with a manageable 15 grams of carbs in a serving.

6. BROCCOLI.

One of my favorite superfoods, one cup of broccoli contains just 9 grams of carbs and a nice 6 grams of fiber. Broccoli is a member of the cruciferous vegetable family, and these superfoods are known to have anti-cancer properties, among a host of other body benefits. 

Remember not to overcook broccoli, or its nutrients begin to fade. Use a potato peeler to take off the outer layer on the stalks, and then chop them into one-inch pieces. This allows them to cook in the amount of time needed for the florets. Pour extra virgin olive oil and a sprinkle of parmesan cheese over it before enjoying.

7. VEGETABLE SOUP.

Try making this from scratch with a vegetable broth base and a myriad of your favorite veggies and beans all chopped up into a color fiesta, which is lower in sodium and additives than ready-made soups in a can. A typical serving contains at least 7 grams of fiber. If your blood pressure is high, note the sodium in soups as they may contain too much for your daily recommendation.

8. PEAR.

A medium pear contains 20 grams of carbs and 4.5 grams of fiber. Be sure to wash them well and eat the skin. Fiber and other nutrients live in that thin outer layer of the fruit. Slice pears and drizzle with lemon juice to keep them from turning brown, give a nice tart counterpoint to their juicy, sweetness, and to moderate your blood sugar response.

9. APPLE.

An apple a day provides great phytonutrients (phyto=plant) and a good dose of fiber. One medium apple contains about 23 grams of carbs and 4 grams of fiber. Try to buy organic apples without wax, wash well and eat the skin. You should know by now that the deep red color is an indicator of nature's potent disease-fighting chemicals. 

10. OATMEAL.

A cup of cooked oatmeal contains 27 grams of carbs and 4 grams of fiber. Though 4 grams is not a huge amount, oat fiber contains beta-glucan, a special kind of soluble fiber known to help people feel full longer, have less of an effect on BG, and improve cholesterol numbers. Use old-fashioned rolled oat or steel-cut oats for the best health bang for your buck. These are the least processed varieties and retain the most nutrients and fiber.

With rolled oats, mix one part oats to two parts cold water and simmer for 15 minutes or microwave for two, stir, then microwave again until you get desired consistency. Add ground flaxseed, or a dash of a flax, almond, or walnut oil. A little butter will work, too. Then you can add your cinnamon, sweetener, and milk or cream. Quick tip: Store your oats in the fridge. The oils in them can go rancid over time.

11. BARLEY.

Barley holds the honor of being the lowest-glycemic grain (of the grains officially tested so far). This means it is the grain least likely to spike your blood sugar. A half-cup of cooked pearl barley contains 22 grams of carbs and 3 grams of fiber—but like oatmeal, the fiber is the magical beta-glucan. If you can find the less processed, "hull-less" barley, you'll get even more fiber and more blood sugar protection.

Barley is mild, tender, and versatile—it can be used in place of rice, as an ingredient in soups, or in the morning like oatmeal.

Carbs Are Making Us Fat

Carbs Are Making Us Fat. 

 

❯ Simple science has shown that carbohydrates spike insulin.
❯ Insulin creates sugar.
❯ Sugar turns into fat.
❯ Fat packs on the pounds.

With so many years of our government’s famous food pyramid base promoting the consumption of simple carbohydrates (bread, pasta, potatoes), it is no wonder obesity rates are skyrocketing in numbers.

Most people actually do not know how to prepare meals without such carbohydrates. Think about a breakfast without starches, for example.

We've been programmed to incorporate carbs (especially processed carbs) into our three meals and many snacks so that we can have balanced nutrition. Or so we’re told.   

First thing’s first.

There are many types of carbohydrates which are all a part of the family of carbohydrate compounds:

❧ starch sugar
❧ milk sugar
❧ vegetable sugar
❧ fruit sugar

Not all carbohydrates are created equally. Carbohydrates consumed into the body from an apple is vastly different from the same amount of carbohydrates taken from a chocolate bar.

Sometimes labeled the “good” carb, complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use.

There are many sides doctors, nutritionists, athletes and even people with diabetes take when it comes to whether or not carbs should be a part of a person’s nutrition.

Scientifically speaking, carbs in the diet supply our brain with glucose when we study or do any mental work. Also, carbs give the body quick energy during exercise and dietary fiber is also a carb in a very complex form that is indigestible in the human body.

It forms the bulk in our stool and is essential for normal bowel function and evacuate of waste from our bodies. 

From the side of “Carbs are making people fat,” one of the most offending of the carb family is grains (which many people think are healthier than they really are).

Why?

These grains fall into a category called “refined carbohydrates.” Once harvested and shelled, all the protein, nutrients (vitamins and minerals) are taken away (or refined), leaving just a complex carb that has an immediate effect on the body, and raises insulin levels.

When insulin levels rise, it drives calories into fat tissue. Even when you are utilizing your body for active movement—work or exercise, your body can only process so much of the carb at a given time.

What is not used up is stored as fat. What people do not necessarily know is that this constant act of raising insulin is also making people accumulate fat.  

Another point to understand between carbs and the rise in weight is the modern processed carb and what they are made with.

Today’s carbs are processed with incredible amounts of refined sugar and reached new heights in the glycemic index—(meaning it has a lot of sugar in it and causes a faster and higher spike of insulin in the body to be released to balance blood sugars).

Remember:

more insulin=more fat.

There are many studies that report the secretion of insulin beginning with the first thought of foods with carbohydrates!

Below is a link to a great info flow chart on how exactly carbs are making us fat: https://foodtechconnect.com/2012/01/26/infographic-of-the-week-carbs-are-killing-you/ 

 Our bodies are very smart and will give us the urge to crave carbohydrates (if we listen and obey our cravings, we will be more functional, balanced and free from chronic ailments).

The problem is the quality of modern processed foods and the frequency in which we may consume them. These fast and processed foods create an addiction (not different from drug addiction) that tells our brains we need more and more so we may be craving the “bad carbs”fats).

Especially with the high amount of added sugar to the high carb and fatty food—ice cream, cake, doughnuts—and you have a double whammy. High-sugar foods increase your levels of ghrelin, a hormone that stimulates appetite and increases cravings.

In fact, high sugary carbs enhance the memory storage in our brains and release feel-good hormones and endorphins when consumed. 

Studies conducted by scientists at the University of Washington found out that junk foods high in carbohydrates and fat destroy the brain cells that control weight, leading to a vicious circle of obesity, scientists have revealed.

The study also showed the part of the brain containing neurons that control body weight, was inflamed. Surprisingly, after test subjects were taken off the high carb and fat diets, the inflammation stopped a few days later but then recurred after four weeks. 

What are the dangers of eliminating or not consuming enough carbs in our nutrition? 

Many Registered Dietitians argue that most people should always try to have at least 150 to 200 grams of carbs a day because our bodies can only process and utilize about 200 grams of carbs a day.

Not enough carbohydrates will force most bodies to:  

♦ Borrow protein from our muscles and immune system to make more carbs to keep us going. 

♦ Makes us binge-eat carbs until our system is reloaded. It takes 24 hours to re-load all our carbs after exercise greater than 30 minutes. Athletes will binge-eat every 3 days if they do not have enough carbs in their diet. 

♦ We can eat some carbs at least every 4 hours every day to continuously replace the carbs we are using for daily routines and for exercise. 

 

Take away:

Listen to your body and nourish it and give it energy by choosing fresh, made by Mother Earth carbs in the forms of vegetables, fruits and beans, legumes and sprouted whole grains* (barley, corn, oats, quinoa, rice and any other grain that contains the bran, germ and endosperm of the grain).

Limit or eliminate processed and refined carbohydrates that cause inflammation in the body.  

*Whole grains contain all of the parts of the original grain without being processed. They are high in fiber, vitamins, and minerals, and contain some antioxidants that are not found in fruits and vegetables. 

 

Resources: NutritionAssessment.com, FoodandConnect.com, DiabetesMine.com, NPR, CalorieLab.com, MayoClinic, Livestrong, LivingWell.com