Carbohydrates are a macronutrients that are part of our diet. The other 2 macronutrients that make up the foods we eat are fats and proteins. Fats absorb fat soluble vitamins, supplies essential fatty acids, and is used as an energy source. Proteins are building blocks that regulate enzymes, hormones, and antibodies. They also provide fullness and energy. Lastly, carbohydrates provide energy to the body and the central nervous system. Healthy carbohydrates that should be part of your diet include fiber and whole grains.
What is Fiber? Fiber is a good carbohydrate that the body can't digest. There are soluble and insoluble fiber. Soluble fiber dissolves in water to form a thick gel like substance in the stomach, which is then broken down by bacteria in the large intestine. It can be found in nuts, seeds, beans, peas, and some fruits and vegetables. Insoluble fiber does not dissolve in water and passes through the GI track relatively intact, it adds bulk to our stool. This fiber can be found in fruits and vegetables as well as whole grain products. The recommended minimum amount of fiber is 25-29 grams fiber per day. Helpful Tip! Gradually increase fiber over time.
What is Fiber? Fiber is a good carbohydrate that the body can't digest. There are soluble and insoluble fiber. Soluble fiber dissolves in water to form a thick gel like substance in the stomach, which is then broken down by bacteria in the large intestine. It can be found in nuts, seeds, beans, peas, and some fruits and vegetables. Insoluble fiber does not dissolve in water and passes through the GI track relatively intact, it adds bulk to our stool. This fiber can be found in fruits and vegetables as well as whole grain products. The recommended minimum amount of fiber is 25-29 grams fiber per day. Helpful Tip! Gradually increase fiber over time.
Example of 1600 calorie High Fiber Day
Breakfast
1/2 cup Bran Cereal (8-9 grams)
+1/2 cup berries (4 grams)+ 1 cup milk=12.5grams of FIBER
Morning Snack
1 cup Yogurt + 1 cup apple (4grams)=4 grams of FIBER
Lunch
2 slices whole grain bread (6grams)+2oz sliced turkey
+
1 slice cheese+1 cup of baby carrots (4grams)
+
2 tbsp hummus(2 grams)=12 grams of FIBER
Afternoon Snack
3 cups of popcorn (3.5grams)+1oz almonds (3.5grams)=7 grams of FIBER
Dinner
1/2 cup quinoa (2.5grams)+3oz salmon+1 cup broccoli (5grams)=7.5 grams
Total Daily Fiber
43 Grams of Fiber
Breakfast
1/2 cup Bran Cereal (8-9 grams)
+1/2 cup berries (4 grams)+ 1 cup milk=12.5grams of FIBER
Morning Snack
1 cup Yogurt + 1 cup apple (4grams)=4 grams of FIBER
Lunch
2 slices whole grain bread (6grams)+2oz sliced turkey
+
1 slice cheese+1 cup of baby carrots (4grams)
+
2 tbsp hummus(2 grams)=12 grams of FIBER
Afternoon Snack
3 cups of popcorn (3.5grams)+1oz almonds (3.5grams)=7 grams of FIBER
Dinner
1/2 cup quinoa (2.5grams)+3oz salmon+1 cup broccoli (5grams)=7.5 grams
Total Daily Fiber
43 Grams of Fiber
What is a Whole Grain? Whole grains are the unprocessed grain of a cereal that contains bran, endosperm, and germ. Bran is the fiber filled outer layer with vitamin B and minerals. Endosperm is the middle layer that contains some proteins and vitamins. Germ is the core that contains vitamins B and E, phytochemicals, and healthy fats. The recommendation for whole grains is 90 grams per day or 3 servings. A serving of grains is 1 slice of bread, 1/2 cup of breakfast cereal, or 3 cups of popcorn.
There are 4 disease states that are connected to whole grains and fiber intake. Cardiovascular and coronary heart disease, stroke, diabetes, and colorectal cancer.
- Cardiovascular disease and coronary heart disease
- 3 servings per day of whole grains is associated with a 22% reduced risk of cardiovascular disease
- High fiber intake is associated with 31% decrease of death from coronary heart disease and a 24% reduction in the risk of coronary heart disease
- Stroke
- High whole grain intake is associated with a 13% stroke reduction
- High fiber intake is associated with 21% stroke reduction
- Diabetes
- High whole grain intake is associated with a 33% reduced risk of diabetes
- High fiber intake is associated with 16% reduced risk of diabetes
- Colorectal Cancer
- High dietary fiber, cereal fiber, and whole grains is associated with a lower risk of colorectal cancer
- High whole grain intake is associated with a 13% decrease in colorectal cancer
- High fiber intake is associated with a 16% decrease
- For every 10 grams/day intake of dietary fiber there is an associated 10% reduction in risk
- 3 servings per say of whole grains was associated with a 20% reduction in risk
With carbohydrates,
- Select and eat whole grains
- Eat fiber at every meal, it adds up
- Aim for variety and a balanced diet.
References
- Dietary fiber intake and risks of proximal and distal colon cancers; Yu Ma, MD, Mingyue Hu, MD, Linga Zhou, BD, Sunkai Ling, BD, Yuan Li, MD, Bo Kong, PhD, Peilin Huang, PhD.
- Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies; Dagfinn Aune, Doris SM Chan, Rosa Lau, Rui Vieira, Darren C Greenwood, Ellen Kampman, Teresa Norat
- Carbohydrate quality and human health: a series of systematic reviews and meta-analyses; Andrew Reynolds, Jim MannJohn Cummings, Nicola Winter, Evelyn Mete, Lisa TeMorenga
- Association Between Dietary Whole Grain Inatke and Risk of Mortality; Hongyu Wu, PhD, Alan J Flint, MD, Qibin Qi PhD, Rob M VanDam, PhD, Laura Sampson RD, Eric Rimm, ScD, Michelle Holmes, MD, Walter Wilett, MD, Frank Hu PhD, Qi Sun, MD
- Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response metaanalysis of prospective studies; Dagfinn Aune, Nana Keum, Edward Giovannucci, Lars Fadnes, Paolo Boffetta, Darren Greenwood, Serena Tonstad, Lars Vatten, Elio Riboli, Teresa Norat
