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vegetables. toot. toot. | the skinny on fiber

“Vegetables Toot Toot” is the name of a side at a local restaurant here.  Just thought I’d mention that 🙂
Fiber is GREAT for you.  There is nothing negative to say about it except…well, toot. toot.  You catch my “drift” I’m sure….so be careful at first and don’t start eating TONS of fiber right away and expect it to go well.  If you’re not used to eating a lot of fiber, you should slowly increase it over time.  Let’s just say I got some feedback on my recent lentil usage in my house (check out the stew recipe here) that I needed to back off the fiber…oops!  🙂  The Lentil Stew actually got raver reviews from the FIThubby than the Beef Stew (BTW, FIThubby is a “meat and potatoes” kind of guy) so try it!  You never know what you or your family will think!
“The Skinny on Fiber”
  • Fiber makes it easier to lose and maintain weight.
  • Fiber makes you feel fuller, faster and should help with overeating.
  • Fiber delays the emptying of the stomach and the release of hormones that signal satiety
  • Fiber has health benefits that include the nutrients in these fiber-rich foods as well as helping to eliminate waste and toxins.
  • Fiber reduces the body’s absorption of fat and sugar.
  • Fiber slows down the effects of carbs on your blood sugar.
  • Fiber carries waste products from the body, and esp if it comes from lightly cooked vegetables; it supplies important minerals and antioxidants.

Studies have shown….

  • Dieters who eat high-fiber foods have lost more weight than those not eating as much fiber.
  • Individuals who stay slim average 50 % more fiber in their diets than do those who are heavier.
  • People who consume the most fiber have 47% less colorectal cancer and 66% less pancreatic cancer than those who eat the least fiber.
  • A study found that lean individuals eat about 50% more fiber than do those who are either moderately or severely obese
  • The amount of fiber in the diets (of 3 dieters in a study) was estimated to be 18.8 g in the lean, 13.3 g in moderately obese, and 13.7 g in the severely obese.
  • Try to vary your fiber sources.  Avoid too much starchy wheat bran, but add to your menu: grains such as oats, barley and starchy vegetables such as sweet potatoes and yams.
  • Try to eliminate refined and processed foods from your diet.  Eliminate all commercial canned and frozen foods—these often contain hidden fats and sugars.

How do I add more fiber into your diet?

  • You can eat unlimited amounts of non-starchy (primarily green) vegetables and limited amounts of starchy vegetables in protein-containing meals.
  • Unrestricted vegetables include asparagus, green beans, broccoli, cabbage, cauliflower, celery, cilantro, kale, mustard and other “greens”, green and red peppers, scallions, spinach, and zucchini; these are best lightly steamed but may be sautéed in a little olive oil.
  • Dark chocolate vs milk chocolate has more fiber.
  • There are fibers in grains, oats and starchy vegetables but it’s even better to get your fiber from non-starchy vegetables if you’re trying to lose weight – or at least watch your portion during each meal. [Read my carb post for more info]

There is a lot more to tell you about fiber, but I’ll add it other posts. Otherwise, I’ll never post this!

source:  Anti-fat nutrients book

La. - I appreciate this post! I eat oats every morning and it DEFINITELY keeps you regular! When you say lightly cooked do you mean steam?

tori - I love to hear this!!! I had oats this morn w/ natural peanut butter mixed in!! YUM!!
YES! Steaming is THE BEST form of cooking!!! Great!!! You just don’t want them mushy! If you overcook them you lose some of the vitamins and minerals so a little crunch in there is still good! 🙂

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