More on Fiber……

More on Fiber……

Hi readers,

It has been a pleasure giving you people a site to read and expand your knowledge. I too have learnt alot on how I can give out my knowledge and ideas to all.

Nutrition is a vast subject and my practice gives me alot of ideas on what I need to write about.

I was just wondering today while I was sipping my antioxidant loaden green tea, whatever I am sipping or eating can influence my health. There is a sure connection in what I have felt, as it is very easy to manage my health.

Following a healthy diet is very beneficial for ones health. But there are a few components which make a part of our diet such as whole grains.

What are whole grains?
Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed.

Whole grains are a good source of B vitamins, Vitamin E, magnesium, iron and fiber as well as other valuable antioxidants not found in some fruits and vegetables. Most of the antioxidants and vitamins are found in the germ and the bran of a grain.The bran and germ in whole grains is known to be loaded with health-promoting antioxidants.

Consuming whole grains daily can help in a reduced risk of heart disease, stroke, diabetes, cancers and most importantly, whole grains help in the smooth and optimum functioning of the digestive system.

They have shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure and blood coagulation as it provides dietary fiber which significantly lowers both blood lipids and blood glucose levels in both type I and II diabetics.

Helps to prevent cancers of the intestine and the colon.

Helps in weight management by giving a feeling of fullness.

Reduces constipation and other toxin build up in the body if taken with adequate fluids.
Check labels carefully! Foods labelled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products always.But they better than the white breads.

Color is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! Some brown bread has brown coloring added to achieve the brown color! Colouring is done by using caramelized sugar syrup to white breads and are called BROWN BREADS. Beware of this scam.

When determining if a packaged food product contains whole grain or not, look for the word “whole” in the ingredient list not just wheat flour which means maida in other words.

Wheat bran, wheat germ are products which are available in super markets can be added to soups, rotis, porridges.

Eating a bowl of oatmeal daily can work wonders.

Grain breads are easily available. Soya Nuts, popcorn, puffed wheat kernals, sprouts, puffed rice are excellant sources of fiber.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

4 Replies to “More on Fiber……”

  1. Well… too much fiber is not good at all. You have another article that addresses this, but you don’t make mention of that here.

    This article states “They have shown to reduce the risk of heart disease by decreasing cholesterol levels”, but this is inaccurate (as you know because you have other articles on your site detailing some of the real truth about cholesterol). It would be best to not suggest that lowering cholesterol is associated with decreased risk of heart disease, as this is untrue.

    Also, too much (and in some cases, ANY) grain can be terrible for your health. Grains DO indeed have nutrients embedded into their matter, but in whole, raw form, the nutrients are sort of “locked up”. Grains are very complex, as they are seeds. Many people have strongly adverse reactions to whole grains, even organic whole grains. This is usually due to the phytic acid content combined with enzyme inhibiting properties that whole grains contain. This leads to many people not being able to properly digest the grains and even having severely allergic reactions, almost like the grain is a ‘poison’ to the system, and in some ways, it is.

    The only way to counteract this is to soak and/or sprout the grains before consumption. Soaking removes of neutralizes most of the phytic acid content, and sprouting unlocks and magnifies many of the key nutrients that are unavailable in whole, unsprouted form. Preparing grains can be a time consuming process, but in the end, it’s well worth the effort.

    I’m not trying to slam this article. Overall, there is some good info here. I just wanted to bring some additional info to the table.


  2. Hi,
    My question is about soluble fiber.
    I see the info. on the benefits, and easily obtainable sources of fiber and bulk for good intestinal health, appetite control, antioxidants etc.
    What about for the blood stream and cholesterol? Do the everyday sources like apples, oatmeal, carrots, broccoli, 100% whole wheat bread, brown rice, bran etc give adequate amounts of soluble fiber? Are some of these listed, (or others that aren’t), better than others? Is a glass or two of Metamucil a good idea, or maybe not necessary?

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