Refined Carbohydrate Foods and Disease: Some Implications of Dietary Fibre

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Study reveals how much fiber we should eat to prevent disease

A Onyechi , Patricia A. Judd , Peter R. Influence of a newly developed weight loss intervention based on diet commandments on physiological and psychological levels in obese females Mishal Alshubrami. Vegan proteins may reduce risk of cancer, obesity, and cardiovascular disease by promoting increased glucagon activity. Mark F. Health benefits and practical aspects of high-fiber diets. James W.

Anderson , Belinda M.

Refined Carbohydrate Foods And Disease. Refined Carbohydrate Foods and Disease: Some Implications of Dietary Fibre addresses the geographical distribution and historical emergence of the characteristically western diseases, which may be accounted for on a common dietary basis, particularly, on deficiency of dietary fiber. The book is divided into 10 parts, each with number of chapters focusing on relationship between disease and the environment; refined carbohydrate foods; various diseases of the large intestine; and other diseases that are associated with constipation, straining at stool, and refined carbohydrate foods.

The book shows the role of refined carbohydrate foods as a significant cause of diseases, because it removes fiber, which has many unsuspected physiological functions. While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, and whole grains you can get the fiber you need to start reaping the health benefits.

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals. Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more.

Replace white rice, bread, and pasta with brown rice and whole grain products. Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Choose whole grain bread for toast and sandwiches.

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Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer.

Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta. Add flaxseed.


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Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals. Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet.


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Here are some simple strategies that can help:. Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt. Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad. Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert.

Top with cream or frozen yogurt for a delicious treat. Eat whole fruits instead of drinking fruit juice. An 8oz. Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.

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Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.