The Linus Pauling Institute Micronutrient Information Center states that a high-fiber diet can reduce your risk of constipation, promote blood sugar regulation and even help control your weight. There are plenty of high-fiber foods that are low in fat and sugar, which also are usually low in calories and high in essential nutrients. Consult your doctor about any health conditions that you have, and get approval before changing your diet.
Vegetables
Many vegetables are nearly fat- and sugar-free, while also being high in fiber. Non-starchy vegetables such as cauliflower, cabbage, eggplant, cucumbers and radishes are all good choices. An artichoke has about 7.2g dietary fiber and less than 1g fat and sugars, and a one-half cup serving of cooked spinach has 3.5g fiber with almost no fat or sugar. Starchy vegetables such as carrots, butternut squash and potatoes are high in fiber, but they have some sugar in them. Other essential nutrients in many vegetables include potassium, vitamin A and vitamin C. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend eating at least 3 cups vegetables per day if you are a healthy adult on a 2,000-calorie diet.
Whole Grains
Many whole grains are low in fat and nearly sugar-free. Whole grains include the bran, germ and endosperm components of the entire grain kernel. They are also higher in fiber than most processed grains such as white bread or refined pasta. The Linus Pauling Institute Micronutrient Information Center states that some whole grains, including oats and barley, are high in fiber and may help you regulate your blood sugar. The fiber in wheat bran may have a laxative effect by increasing stool size. Other whole grains that are high in fiber and low in sugar and fat are quinoa, brown rice, bulgur and whole wheat bread. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services state that people who eat more whole grains tend to have a lower risk of coronary heart disease.
Legumes
According to the Linus Pauling Institute Micronutrient Information Center, navy beans, split peas, lentils, kidney beans and refried beans have 12 to 19g fiber per cup. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommend eating legumes 4 to 5 times per week; you can increase your intake by using them in soups or salads or as side dishes. Although peanuts are technically legumes, they have similar nutritional information to nuts such as almonds, hazelnuts and pecans. These foods are high in healthy unsaturated fats.
References
- U.S. Department of Health And Human Services: Dietary Guidelines for Americans, 2005
- U.S. Department of Agriculture: Agricultural Research Service: Vegetables And Vegetable Products
- Linus Pauling Institute Micronutrient Information Center: Whole Grains
- Linus Pauling Institute Micronutrient Information Center: Fiber
- U.S. Department of Agriculture: Agricultural Research Service: Cereal Grains And Pasta
Member Comments