Dietary Fiber Quotes

The phytochemicals, antioxidants, and fiber- all of the healthful components of plant foods- originate in plants, not animals. If they are present, it is because the animal ate plants. And why should we go through an animal to get the benefits of the plants themselves? To consume unnecessary, unseemly, and unhealthy substances, such as saturated fat, animal protein, lactose, and dietary cholesterol, is to negate the benefits of the fiber, phytonutrients, vitamins, minerals, and antioxidants that are prevalent and inherent in plants.

The ADA takes a conservative stand, leaving out many well-documented health benefits attributable to reducing the consumption of animal products. Here are the three key sentences from the summary of their summary of the relevant scientific literature. One: Well-planned vegetarian diets are appropriate for all individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. TWO: Vegetarian diets tend to be lower in saturated fat and cholesterol, and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids, and other phytochemicals. Elsewhere the paper notes that vegetarians and vegans (including athletes) “meet and exceed requirements” for protein. And, to render the whole we-should-worry-about-getting-enough-protein-and-therefore-eat-meat idea even more useless, other data suggests that excess animal protein intake is linked with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers.

Beans contain both insoluble and soluble fiber and are very high in resistant starch. While the benefits of fiber are well-known, resistant starch is proving to be another highly desirable dietary component. Although it is technically a starch, it acts more like fiber during digestion. Typically, starches found in carbohydrate-rich foods are broken down into glucose during digestion, and the body uses that glucose as energy. Much like fiber, resistant starch “resists” digestion and passes through the small intestine without being digested. Because of this, some researchers classify resistant starch as a third type of fiber.

Do it very gradually, a little bit more every day. That way, you’re less likely to experience intestinal distress. In other words, if your current diet is heavy on no-fiber foods such as meat, fish, poultry, eggs, milk, and cheese, and low-fiber foods such as white bread and white rice, don’t load up on bran cereal (35 grams dietary fiber per 3.5-ounce serving) or dried figs (9.3 grams per serving) all at once. Start by adding a serving of cornflakes (2.0 grams dietary fiber) at breakfast, maybe an apple (2.8 grams) at lunch, a pear (2.6 grams) at mid-afternoon, and a half cup of baked beans (7.7 grams) at dinner. Four simple additions, and already you’re up to 15 grams dietary fiber.

The deeper I delved into the confused and confusing thicket of nutritional science, sorting through the long-running fats versus carbs wars, the fiber skirmishes and the raging dietary supplement debates, the simpler the picture gradually became. I learned that in fact science knows a lot less about nutrition than you would expect--that in fact nutrition science is, to put it charitably, a very young science.

Aida swung by with cookbooks, dietary stipulations, menus. To nouvelle and classique French fare we added Neolithic recipes free of dairy, medieval Italian recipes heavy on squash and almonds, early agrarian recipes so crammed with husky, fibrous grains that they would, in Aida's words, Make you shit till you see god. Modern additions included a vegan diet beloved of the world's best cricket player, astronaut supplements for bone density, foods charcoal-infused and nitrate-free.

Broadly speaking, components of processed foods and animal products, such as saturated fat, trans fat, and cholesterol, were found to be pro-inflammatory, while constituents of whole plant foods, such as fiber and phytonutrients, were strongly anti-inflammatory.938 No surprise, then, that the Standard American Diet rates as pro-inflammatory and has the elevated disease rates to show for it. Higher Dietary Inflammatory Index scores are linked to a higher risk of cardiovascular disease939 and lower kidney,940 lung,941 and liver function.942 Those eating diets rated as more inflammatory also experienced faster cellular aging.943,944 In the elderly, pro-inflammatory diets are associated with impaired memory945 and increased frailty.946 Inflammatory diets are also associated with worse mental health, including higher rates of depression, anxiety, and impaired well-being.947 Additionally, eating more pro-inflammatory foods has been tied to higher prostate cancer risk in men948,949,950 and higher risks of breast cancer,951,952 endometrial cancer,953 ovarian cancer,954 and miscarriages in women. Higher Dietary Inflammatory Index scores are also associated with more risk of esophageal,955 stomach,956 liver,957 pancreatic,958 colorectal,959 kidney,960 and bladder961 cancers, as well as non-Hodgkin lymphoma.962 Overall, eating a more inflammatory diet was associated with 75 percent increased odds of having cancer and 67 percent increased risk of dying from cancer.963 Not surprisingly, those eating more anti-inflammatory diets appear to live longer lives.964,965,966,967 But how does the Dietary Inflammatory Index impact body weight? Obesity and Inflammation:

Instant Chai With this mix, you can have a cup of chai in minutes. MAKES 12 SERVINGS PREPARATION TIME: 20 MINUTES 1 cup unsweetened instant tea 1 cup nonfat dry milk powder ½ cup xylitol 1 teaspoon vanilla 1 teaspoon ground ginger 1 teaspoon ground cinnamon ½ teaspoon ground cloves ½ teaspoon ground cardamom Combine all ingredients in a food processor or blender and process until you have a fine powder. Store in an airtight container. To serve, stir 2 heaping tablespoons into a cup of hot water. PER SERVING: 41 calories; trace fat (1.3% calories from fat); 2 g protein; 11 g carbohydrate; trace dietary fiber; 1 mg cholesterol; 31 mg sodium. Note Chai is an ancient spiced tea-milk beverage from India. Thai

Swееt Pоtаtо Hаѕh • 1 large ѕwееt роtаtо, peeled аnd dісеd • 1 red bell рерреr, diced • 1/2 rеd onion, dісеd • 2 tbѕр оlіvе оіl • 1/2 tѕр salt • 1/4 tsp blасk рерреr • 1/4 tѕр paprika • 1/4 tѕр gаrlіс powder • 2 eggs Inѕtruсtіоnѕ: 1. Preheat thе оvеn to 400°F. 2. In a mіxіng bowl, соmbіnе thе ѕwееt potato, rеd bеll рерреr, rеd onion, оlіvе oil, ѕаlt, blасk рерреr, рарrіkа, and garlic powder. 3. Sрrеаd thе mіxturе in a ѕіnglе lауеr оn a baking sheet аnd bаkе fоr 25-30 mіnutеѕ, ѕtіrrіng occasionally, untіl thе ѕwееt роtаtоеѕ are tеndеr аnd browned. 4. Crасk the еggѕ on top оf thе sweet роtаtо hash and rеturn tо thе oven for аn аddіtіоnаl 5-7 mіnutеѕ until thе еggѕ аrе ѕеt. Makes 2 ѕеrvіngѕ. Nutrіtіоnаl information реr ѕеrvіng: 308 саlоrіеѕ, 8g рrоtеіn, 29g саrbоhуdrаtеѕ, 19g fаt, 5g fiber.

To help slow this aging pathway, on a daily basis, consider: reducing dietary and endogenous exposure to inflammatory AGEs (see the Glycation chapter) reducing senescent cell SASP inflammation (see the Cellular Senescence chapter) boosting autophagy to help clear out inflammatory cellular debris (see the Autophagy chapter) applying an emollient skin lotion avoiding pro-inflammatory food components, such as saturated fat, endotoxins, Neu5Gc, and sodium, by minimizing intake of meat, dairy, tropical oils, and salt (one lousy breakfast could double your C-reactive protein levels within four hours before it’s even lunch time1333) eating foods shown to be anti-inflammatory, such as legumes, berries, greens, sodium-free tomato juice or tomato paste, oats, flaxseeds, turmeric, ginger, garlic, cinnamon, cocoa powder, dill, green and chamomile teas, and other fiber-, anthocyanin-, and salicylic acid–rich foods mTOR

We know that fiber is only found in plants by definition,7522 with typically little found in processed foods and none at all in any animal foods. Since fruits and vegetables are mostly water, the fiber-rich superstars of the plant kingdom are the whole grains and legumes.7523 A cup of fruit may only have about 3 g of dietary fiber and a cup of vegetables 5 g, but a cup of beans or a cup of intact whole grains, like barley groats, may have 15 g.

Fiber Fix — [ SHOCKING NEWS ] This is Easier weight management! Fiber Fix isn't a brand or product, but rather a term we'll use to discuss the critical role fiber plays in your diet and how it can "fix" many common digestive issues. Dietary fiber, found mainly in fruits, vegetables, whole grains,

Presumably, it’s not a coincidence that the few other mammals unable to synthesize their own vitamin C—such as guinea pigs, fruit bats, and some rabbits—are all strongly herbivorous, just like the great apes.1517 Data from human fossilized feces deposited in the Stone Age tell us that we may have been getting up to ten times more vitamin C and ten times more dietary fiber than we do today.

So is that all there is to the food dose? Just counting the carbs and applying the I:C ratio? Unfortunately, no. As described in Chapter 4, fiber should be deducted from the total carb counts, and dietary protein can also contribute to a rise in the blood sugar level—particularly when there is little to no carbohydrate in a meal. When this occurs, some of the protein from your food will be converted to glucose. When having meals with very little carbohydrate, assume that 50 percent of the protein will be converted to glucose, and dose for this amount as if it were carbohydrate

So is that all there is to the food dose? Just counting the carbs and applying the I:C ratio? Unfortunately, no. As described in Chapter 4, fiber should be deducted from the total carb counts, and dietary protein can also contribute to a rise in the blood sugar level—particularly when there is little to no carbohydrate in a meal. When this occurs, some of the protein from your food will be converted to glucose. When having meals with very little carbohydrate, assume that 50 percent of the protein will be converted to glucose, and dose for this amount as if it were carbohydrate.

Pound a few cups of the fizzy stuff [sparkling water] before digging in to your seared Branzino, and you'll realize that you're full after eating only a fraction of what you would normally ingurgitate. It's like an ephemeral version of fiber that won't sit around and threaten you with the risk of imminent flatulence.

Dietary Changes to Improve the 2:16 Ratio There are great foods that can help improve the conversion of estrogen into good metabolites and away from the bad ones. These foods include insoluble dietary fibers, such as lignin found in green beans, peas, carrots, seeds, and Brazil nuts. The reason that dietary fiber, especially lignin, is so beneficial is that it can bind harmful estrogens in the digestive tract, so they can be excreted in the feces instead of being reabsorbed. Dietary fiber also improves the composition of intestinal bacteria so that harmful estrogen metabolites can be excreted from the body. It also decreases the conversion of testosterone into estrogens, maintaining a healthy testosterone level. Sugar and simple carbohydrates cause unfriendly flora to grow in the gastrointestinal tract and disrupt estrogen metabolism. These foods also raise blood sugar and insulin levels, resulting in adverse influences in sex hormone balance. Too many simple carbohydrates have been associated with postmenopausal breast cancer risk among overweight women and women with a large waist

GRILLED ZUCCHINI PIZZA BITES SERVES  8   PREPARATION TIME  10 MINUTES   COOKING TIME  10 MINUTES I don’t know anyone who can say no to a mini pizza. Here, instead of pizza dough, thinly sliced zucchini rounds provide a healthy base for the marinara sauce and mozzarella. I top each with a small round of pepperoni, which is easily omitted for a lighter, vegetarian snack. These disappear fast, so double the recipe if your crew is extra hungry! 2 medium zucchini 2 teaspoons olive oil ¼ cup homemade or store-bought marinara sauce 24 pieces of thinly sliced low-fat pepperoni (optional) 4 ounces fresh mozzarella cheese, cut into 24 pieces ½ teaspoon kosher salt   1 Line a rimmed baking sheet with aluminum foil, adjust an oven rack to the upper-middle position, and preheat the broiler to high. 2 Trim the ends from the zucchini and slice each zucchini crosswise into ½- to ¾-inch rounds (you should get about 24 rounds). Heat the olive oil in a large nonstick skillet set over medium-high heat. Add the zucchini and cook until browned on one side (in batches, if needed), 4 to 5 minutes. 3 Transfer the zucchini to the baking sheet, browned side up. Top each zucchini round with ½ teaspoon of the marinara sauce, a pepperoni slice (if using), and a piece of mozzarella. Broil the zucchini until the cheese is melted, 2 to 3 minutes (watch the pizza bites closely, as broiler intensities vary). 4 Remove the zucchini from the oven and transfer to a platter. Sprinkle with the salt and serve warm. PER SERVING: Calories 74 / Protein 9g / Dietary Fiber 3g / Sugars 1g / Total Fat 5g

Our Paleolithic ancestors got anywhere from 50 to 100 g of fiber a day in their diet. The National Cancer Institute—not exactly a hotbed of nutritional radicalism—recommends at least 25 g a day, as do the U.S. Dietary Guidelines. The position paper on dietary fiber and colon cancer of the American Gastroenterological Association states that “reasonable recommendations based on currently available data” argue for a recommended daily fiber intake of at least 30 to 35 g a day. Want to know the average daily intake in America? Eleven grams. Beans Provide the Fiber Missing from

you buy packaged grain products, anything labeled on the front with words like “multigrain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” is usually not a whole-grain product. They’re trying to distract you from the fact that they’re using refined grains. Here, color may not help. Ingredients like “raisin juice concentrate” are used to darken white bread to make it look healthier. Even if the first word in the ingredients list is “whole,” the rest of the ingredients could be junk. I suggest using the Five-to-One Rule. When buying healthier, whole-grain products, look at the Nutrition Facts label on the package and see if the ratio of grams of carbohydrates to grams of dietary fiber is five or less (see figure 7). For example, let’s see if 100 percent whole-wheat Wonder Bread passes the test: Per serving, the package lists 30 grams of carbohydrates and 3 grams of fiber. Thirty divided by 3 is 10. Well, 10 is more than 5, so the 100 percent whole-wheat Wonder Bread goes back on the shelf even though, technically, it’s a whole-grain product. Compare that to Ezekiel bread, a sprouted-grain bread based on a biblical verse. It has 15 grams of carbohydrates and 3 grams of fiber, and, just like that, passes the test. So do Ezekiel english muffins, which taste great with fruit-only jam and nut butter. Though the science on the potential benefits of sprouted grains is still in its infancy, available data look promising.

CHART 11.2: NUTRIENT COMPOSITION OF PLANT AND ANIMAL-BASED FOODS (PER 500 CALORIES OF ENERGY) Nutrient Plant-Based Foods* Animal-Based Foods** Cholesterol (mg) — 137 Fat (g) 4 36 Protein (g) 33 34 Beta-carotene (mcg) 29,919 17 Dietary Fiber (g) 31 — Vitamin C (mg) 293 4 Folate (mcg) 1168 19 Vitamin E (mg_ATE) 11 0.5 Iron (mg) 20 2 Magnesium (mg) 548 51 Calcium (mg) 545 252 * Equal parts of tomatoes, spinach, lima beans, peas, potatoes ** Equal parts of beef, pork, chicken, whole milk   As you can see, plant foods have dramatically more antioxidants,

He said, ‘I think you ought to study gas.’ I said, ‘Why’s that?’ He said, ‘Because you’re pretty much of an incompetent, and this way if you discover anything, at least it’ll be new, and you’ll be able to publish something.’” Levitt published thirty-four papers on flatus. He identified the three sulfur gases responsible for flatus odor. He showed that it is mainly trapped methane gas, not dietary fiber or fat, that makes the floater float. Most memorably, to this mind anyway, he invented the flatus-trapping Mylar “pantaloon.

Eliminate All Flour Products Eat your grains whole. Eliminate breads, bagels, pastas, pretzels, crackers, and corn and wheat tortillas. In general, the less a food is processed, the better for weight loss. Grinding changes two major characteristics of the food: First and most important, grinding a whole grain into flour increases the surface area of the food exposed to the intestinal tract, which increases the amount of nutrition absorbed in the intestines. This also increases the rate at which carbohydrates enter the bloodstream, where they raise insulin and blood sugar. Grinding a whole grain into flour increases absorption of calories and the rise in blood sugar and insulin by three to four times. Second, grinding disrupts the dietary fiber, thereby reducing its ability to slow absorption, lower insulin, regulate blood sugar, satisfy appetite, and enhance elimination.

We had finally started to understand that aspect of diet that most influences cancer. Not fiber. Not dietary fat. Not vitamin deficiency. It was the nutrient sensor insulin.

What you eat directly influences your gut bacterial health. When you eat plant-based foods, the dietary fiber feeds your microbiome. When they are content and well fed,

I suggest using the Five-to-One Rule. When buying healthier, whole-grain products, look at the Nutrition Facts label on the package and see if the ratio of grams of carbohydrates to grams of dietary fiber is five or less (see figure 7). For example, let’s see if 100 percent whole-wheat Wonder Bread passes the test: Per serving, the package lists 30 grams of carbohydrates and 3 grams of fiber. Thirty divided by 3 is 10. Well, 10 is more than 5, so the 100 percent whole-wheat Wonder Bread goes back on the shelf even though, technically, it’s a whole-grain product. Compare that to Ezekiel bread, a sprouted-grain bread based on a biblical verse. It has 15 grams of carbohydrates and 3 grams of fiber, and, just like that, passes the test.

Now you can help fight the negative effects of the sun on your skin from the inside out. This doesn’t replace sunscreen, but it will help protect your sensitive skin from the sun’s quite harmful ultra violet rays. Servings: 2 calories: 205 | sodium: 319 mg | dietary fiber: 10.8 | total fat: 3.4 g | total carbs: 40.5 g | protein: 5.6 g Ingredients 2 ½ cups coconut water 1 ½ oranges (sliced, peeled and seeds removed) 2 kiwis (peeled and sliced) 2 tbsp flaxseeds (preferably ground or in powder form) Directions Enjoy this wonderful tasting and practical drink after blending it at high speed for at least 45 seconds.

SLOW-COOKER MOROCCAN CHICKEN with Orange Couscous Thanks to a wonderful blend of spices and dried fruit, ordinary chicken gets a Moroccan makeover in this meal-in-one dish. Don’t be put off by the long list of ingredients—this dish is simple to put together. SERVES 6 | 1 cup chicken mixture and ½ cup couscous per serving Cooking spray CHICKEN 2 medium carrots, cut crosswise into ½-inch pieces 1 medium sweet onion, such as Vidalia, Maui, or Oso Sweet, halved lengthwise, thinly sliced lengthwise, and separated into half-rings 1 large rib of celery, chopped 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1½- to 2-inch cubes ⅓ cup dried plums, coarsely chopped ⅓ cup dried apricots, coarsely chopped ⅓ cup golden raisins ⅓ cup white balsamic vinegar 2 tablespoons all-purpose flour 1 cup dry white wine (regular or nonalcoholic) 3 tablespoons firmly packed light brown sugar 3 medium garlic cloves, minced 1 teaspoon ground cumin 1 teaspoon ground ginger 1 teaspoon ground cinnamon ¼ teaspoon cayenne 1 15.5-ounce can no-salt-added cannellini beans, white kidney beans, or chickpeas, rinsed and drained COUSCOUS ½ cup water ½ cup fresh orange juice 1 cup uncooked whole-wheat couscous Lightly spray a 3½- or 4-quart slow cooker with cooking spray. Put the carrots, onion, and celery in the slow cooker. Place the chicken cubes over the vegetables. Top with the dried plums, apricots, and raisins. Don’t stir. In a medium bowl, whisk together the vinegar and flour until smooth. Gradually whisk in the wine. Whisk in the remaining chicken ingredients except the beans. Pour over the chicken mixture. Don’t stir. Cook, covered, on low for 5½ to 6½ hours or on high for 2½ to 3 hours, or until the chicken and vegetables are tender. Stir in the beans. Cook, covered, for 5 to 10 minutes (on either low or high), or until the beans are heated through. While the beans are heating, in a small saucepan, bring the water and orange juice just to a boil over high heat. Remove from the heat. Stir in the couscous. Let stand, covered, for 5 minutes. Fluff with a fork. Spoon onto plates. Ladle the chicken mixture over the couscous mixture. PER SERVING calories 450 total fat 2.5 g saturated 0.5 g trans 0.0 g polyunsaturated 0.5 g monounsaturated 0.5 g cholesterol 44 mg sodium 108 mg carbohydrates 76 g fiber 11 g sugars 27 g protein 28 g calcium 99 mg potassium 833 mg dietary exchanges 3 starch 1½ fruit 1 vegetable 2½ very lean meat

SPINACH-ARTICHOKE HUMMUS Creamy texture, pretty green color, and assertive taste—this dip has it all! SERVES 8 | ¼ cup per serving 2 ounces spinach (about 2 cups) 1 cup canned no-salt-added chickpeas, rinsed and drained 4 medium canned artichoke hearts, rinsed, squeezed dry, and quartered ¼ cup Chicken Broth or commercial fat-free, low-sodium chicken broth 2 tablespoons shredded or grated Parmesan cheese ½ teaspoon grated lemon zest 2 tablespoons fresh lemon juice 2 tablespoons tahini 1 to 2 medium garlic cloves, minced ¼ teaspoon pepper In a food processor or blender, process all the ingredients until the desired consistency. Serve at room temperature or cover and refrigerate until needed. COOK’S TIP ON TAHINI Tahini is a thick paste made from ground sesame seeds. Add small amounts to enhance salad dressings, marinades, soups, stuffings, and other dips and spreads. Look for tahini in the condiment or ethnic sections in the grocery store. PER SERVING calories 101 total fat 3.5 g saturated 0.5 g trans 0.0 g polyunsaturated 1.5 g monounsaturated 1.5 g cholesterol 1 mg sodium 89 mg carbohydrates 13 g fiber 4 g sugars 2 g protein 5 g calcium 40 mg potassium 188 mg dietary exchanges 1 starch ½ lean meat