Which fiber is best for constipation, cholesterol or blood sugar?

Oats and fruit are good sources of fiber

Oats and fruit are good sources of fiber (Photo by Melissa Belanger on Unsplash)

Most people know that eating high-fiber foods promotes regular bowel movements.  And you may have heard that dietary fiber can help reduce high cholesterol and blood glucose levels.

According to the Food and Nutrition Board of the National Academy of Sciences, which presents the Dietary Reference Intakes, “The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.”

But there are many types of fiber with unique properties and health benefits, so eating more fiber is not a one-size-fits-all solution.  You must understand how each type of fiber works in the body in order to choose the right foods to achieve your health goals.

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Reduce cholesterol with Apple, Cranberry & Walnut Oatmeal

oats reduce cholesterol

Apples and oats contain soluble fiber that lowers cholesterol

This nutrient-dense oatmeal recipe is a smart breakfast choice because each ingredient makes an important contribution to our health. Whole-grain oats contain beta-glucans, a soluble fiber that helps reduce blood glucose and cholesterol levels.

Oats are a prebiotic food with fermentable fibers that feed our gut bacteria to promote a healthy immune system. In the large intestine, this activity produces short-chain fatty acids that provide fuel for our colon cells and prevent the growth of colon polyps.

Both walnuts and flaxseeds are excellent sources of alpha linolenic acid, a plant-based source of essential omega-3 fatty acids that fight inflammation to keep our heart and brain healthy. Apples provide even more soluble fiber and are a good source of quercetin, a flavonoid antioxidant and anti-inflammatory compound considered beneficial for health. Research has shown that cinnamon may also play a small role in reducing blood glucose. It adds a slightly sweet, warming spice that complements the flavor of the cooked apples.  Read more to get the recipe for this tasty and nutritious oatmeal. Read more

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Smart snacking strategies

KIND Bars with only 5g sugar make a healthy snack

KIND Nuts & Spices Bar with only 5g sugar  (free sample courtesy of KIND Snacks)

“Is this healthy to eat?” This is one of the most common questions my clients ask as they show me a protein bar, nutrition shake or packaged snack food. Perhaps you, too, have been wondering how to level up your snacking game. Keep reading this tip-filled post to learn how to answer this question for yourself and snack like a pro!

More people are snacking than ever before. According to a 2014 Mintel research report on snacking trends, 94 percent of Americans snack at least once daily, while 50 percent of adults enjoy snacking two or three times daily. And 24 percent of Millenials eat up to four snacks daily to improve function, focus and energy.

The good news is that 33 percent of consumers want healthier snack options, and they care as much about the quality of ingredients as the taste. The bad news is that higher snacking frequency is associated with increased caloric intakes of up to 50 percent, leading to weight gain, obesity, diabetes and heart disease. Read more

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Eat the right fats for a healthy heart

Almonds

Almonds are a good source of healthy fats

Along with protein and carbohydrates, fats are one of the three macronutrients that supply our body with energy measured in calories.  Fats are considered energy-dense at 9 calories/gram, which is more than twice the 4 calories/gram found in both protein and carbohydrates.

But even though dietary fats are relatively high in calories, they are necessary for life because they provide the essential fatty acids that our bodies can’t make.  You must eat fats to help absorb the fat-soluble vitamins A, D, E and K, and beneficial phytochemicals such as beta-carotene from the foods you eat.

A healthy diet should contain between 20 and 35 percent fat, ideally from whole plant foods, while minimizing or eliminating sources of saturated and trans fats, which promote disease.  Here’s a list of which fats you should add to and subtract from your diet: Read more

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Guacamole Goodness

Guacamole

Guacamole with avocado and tomatoes

Guacamole, a classic summertime party food, contains ingredients that not only taste great, but also are good for you.  Avocados provide heart-healthy, mono-unsaturated fat that boosts absorption of the antioxidants lycopene and beta carotene in tomatoes.  The allium vegetables garlic, onions and scallions boost immunity and play a role in our natural detoxification process, as does the herb cilantro.  Limes are an excellent source of vitamin C, a natural antioxidant that fights free radicals and reduces inflammation.  Capsaicin, a beneficial chemical compound in jalapeno peppers, improves circulation and may increase metabolism. Read more

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Pomegranate Mocktail Mint Sparkler

Pomegranate drink

Image courtesy of Apolonia at FreeDigitalPhotos.net

When celebrating outside in the heat, be sure to stay hydrated with a refreshing drink like this tasty Pomegranate Mint Sparkler. It’s a mocktail to remember and repeat!

Make pomegranate ice cubes the day before the party by filling an ice cube tray with water and pomegranate seeds, also known as arils, then freezing overnight.  Place the ice cubes in a glass, and pour in two parts sparkling water and one part 100% pure pomegranate juice.  Garnish with a sprig of mint leaves and a twist of lemon.

Drink and enjoy the benefits of the powerful antioxidants in pomegranate juice and the tummy-taming properties of fresh mint!

 

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Smart sipping: Hydrate for your health

Image courtesy of phasinphoto at FreeDigitalPhotos.net

Image courtesy of phasinphoto at FreeDigitalPhotos.net

Staying hydrated in the heat and humidity is vital, but choosing a healthy drink to quench your thirst can sometimes be tricky.  Stroll down the beverage aisle of any supermarket and you’ll see hundreds of bottled drinks with eye-catching labels claiming superior taste, health and performance benefits.  But before you fill your shopping cart, here are some facts you should consider: Read more

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