well-temperedforum.groupee.net
Fiber, the superfood

This topic can be found at:
https://well-temperedforum.groupee.net/eve/forums/a/tpc/f/9130004433/m/8971071366

23 March 2019, 08:23 PM
wtg
Fiber, the superfood
quote:
When we fret about the deterioration of the American diet, we tend to focus on the excessive amounts of sugar, salt, and calories we’re now eating.

What we don’t talk about: an important ingredient that’s gone missing as we’ve been filling our plates with more chicken and cheese.

Fiber. Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency — what nutritionists call the “fiber gap.”

“People are so busy avoiding carbs, they forget that these foods give [them] important dietary components,” said nutritionist Julie Jones, of St. Catherine University.

Fiber is the closest thing we have to a true superfood — or super-nutrient since it’s a part of so many different foods. Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. That’s because fiber is amazingly helpful in many ways: It slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.

These benefits grow the more fiber people eat. In a recent Lancet review of 185 studies and 58 clinical trials, researchers found that if 1,000 people transitioned from a low-fiber diet (under 15 grams per day) to a high-fiber diet (25 to 29 grams per day), they’d prevent 13 deaths and six cases of heart disease.

If fiber were a drug, we’d be all over it. But the average American gets just 16 grams per day — half of what we should be eating.


https://www.vox.com/2019/3/20/...ber-diet-weight-loss


--------------------------------
When the world wearies and society ceases to satisfy, there is always the garden - Minnie Aumônier

23 March 2019, 08:25 PM
jon-nyc
Not long ago I started eating one of those high fiber cereals - all bran. It’s like twigs in a bowl. Still, I down my 1/2 cup like medicine.


--------------------------------
If you think looting is bad wait until I tell you about civil forfeiture.

23 March 2019, 08:32 PM
wtg
I know the type of cereal of which you speak. It's not very tasty.

How about more hummus and white bean dip ?


--------------------------------
When the world wearies and society ceases to satisfy, there is always the garden - Minnie Aumônier

23 March 2019, 08:43 PM
ShiroKuro
quote:
It’s like twigs in a bowl


We just call it cardboard (as in, I tell Mr. SK to add cardboard, "danbooru" in Japanese, to the grocery list), but your description is closer to reality.

I eat it stirred into plain yogurt with some granola mixed in.

I also eat fresh fruit and lots of veggies (usually steamed) every day, I wonder how close I am to the recommended 25g for women... Let's ask google!!

all bran 10g
banana 3g
apple 4g
salad 3.5g
steamed broccoli 5g

According to a quick and dirty internet search, I probably do get close to 20-25g on most days. (I eat all of those things every day, with the exception of broccoli, it might not actually be broccoli).

Anyway, that's pretty interesting, although I rarely have small or large intestinal troubles, so I'm not surprised.

I am very aware that I probably should decrease my refined sugar intake, I bet my fiber intake would go up if I started replaced some things with healthier options (like the granola in my breakfast, it's yummy because it's sweet!)


--------------------------------
My piano recordings at Box.Net: https://app.box.com/s/j4rgyhn72uvluemg1m6u

24 March 2019, 06:59 AM
jon-nyc
By the way my wife makes a savory granola. She mixes it with Greek yoghurt and fruit for breakfast.

When she bakes it the whole house smells like fennel.


--------------------------------
If you think looting is bad wait until I tell you about civil forfeiture.

24 March 2019, 07:42 AM
RealPlayer
No fiber problems here. I buy whole-grain everything and beans and veggies and granola are staples.

I do indulge in a NY pizza now and then because the best ones are really delicious.


--------------------------------
“It's hard to win an argument with a smart person. It's damn near impossible to win an argument with a stupid person." -- Bill Murray

24 March 2019, 08:14 AM
Cindysphinx
Vegetarian + seafood, for the win.
24 March 2019, 09:25 AM
ShiroKuro
quote:
Originally posted by jon-nyc:
By the way my wife makes a savory granola. She mixes it with Greek yoghurt and fruit for breakfast.

When she bakes it the whole house smells like fennel.


Oooh I bet that's yummy! and probably healthier than the Kashi Go Lean granola I eat...


--------------------------------
My piano recordings at Box.Net: https://app.box.com/s/j4rgyhn72uvluemg1m6u

24 March 2019, 10:21 AM
QuirtEvans
I like Trader's Joe's Harvest Grains, which is mostly carbs but has baby garbonzos and quinoa, so it has some decent fiber. And I've started taking a psyllium supplement to up my fiber intake.
24 March 2019, 10:23 AM
Mary Anna
I've been eating a lot more cruciferous vegetables, leafy greens, and beans lately. On days when I cook at home and avoid fast food, I think I may be getting the recommended 25 grams.

My total cholesterol hasn't changed much yet, but my good cholesterol is up and my triglycerides were down about 25%. My A1c is back in normal range, too. Eating more fiber is way more painless than cutting back on carbs, which I've also been doing to some extent, so I'll definitely keep it up.


--------------------------------
Mary Anna Evans
http://www.maryannaevans.com
MaryAnna@ermosworld.com

24 March 2019, 10:28 AM
CHAS
Going bananas

I let them get dark spots. Then I peel them and microwave them for 33 or more seconds.
Add honey. Call it dessert.

Have gluten free oatmeal for breakfast often. I add a little salt and cinnamon. No sugar.


--------------------------------
Several people have eaten my cooking and survived.

24 March 2019, 02:03 PM
Nina
I think my chickpea intake alone takes care of me. But I'm always surprised at how much fiber some things have (like bananas, chas).

I haven't been able to manage the cereal that looks like sticks and twigs. I'd rather have grape nuts. (I am suddenly aware of the double entendre possibilities of that sentence Big Grin .)
24 March 2019, 05:34 PM
Doug
I think I’m pretty well covered by the olives in the martinis…
24 March 2019, 05:53 PM
Steve Miller
OT, but have you tried the olives stuffed with lemon?

Yummy


--------------------------------
Life is short. Play with your dog.

25 March 2019, 11:15 AM
CHAS
quote:
Originally posted by Nina:

I haven't been able to manage the cereal that looks like sticks and twigs. I'd rather have grape nuts. (I am suddenly aware of the double entendre possibilities of that sentence Big Grin .)


ROTFLMAO


--------------------------------
Several people have eaten my cooking and survived.