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Foods rich in complex carbohydrates tend
to be low in fat and added sugars and can therefore promote weight
loss by delivering less energy per bite. In addition, as fibers
absorb water from the digestive juices, they swell, creating feelings
of fullness and delaying hunger. Many weight-loss products on
the market today contain bulk-inducing fibers such as methylcellulose,
but buying pure fiber compounds like this is neither necessary not
advisable. To use fiber in a weight-loss plan, select fresh
fruits, vegetables, legumes, and whole-grain foods. High-fiber
foods not only add bulk to the diet, but are economical and
nutritious.
Most experts agree that the health
benefits attributed to fiber may come from other constituents of
fiber-containing foods, and not from fiber alone. For this
reason, consumers should select whole grains, legumes, fruits and
vegetables instead of fiber supplements.
Some of the major food sources are
whole-grain products (barley, oats, oat bran, rye), fruits (apples,
citrus), legumes, seeds and husks, vegetables; also extracted and used
as food additives.
Grains
Whole-grain products provide about 1-2
grams (or more) of fiber per serving:
- 1 slice whole-wheat, pumpernickel, rye
bread
- 1 oz ready-to-eat cereal (100% bran
cereals contain 10 grams or more)
- ½ cup cooked barley, bulgur, grits,
oatmeal.
Vegetables
Most vegetables contain about 2-3 grams
of fiber per serving:
- 1 cup raw bean sprouts
- ½ cup cooked broccoli, brussels
sprouts, cabbage, carrots, cauliflower, collards, corn, eggplant,
green beans, green peas, kale,
mushrooms, okra, parsnips, potatoes, pumpkin, spinach, sweet potatoes,
swiss chard, winter squash
- ½ cup chopped raw carrots, peppers
Fruits
Fresh, frozen and dried fruits have
about 2 grams of fiber per serving:
- 1 medium apple, banana, kiwi,
nectarine, orange, pear
- ½ cup applesauce, blackberries,
blueberries, raspberries, strawberries
- Fruit juices contain very little fiber
Legumes
Many legumes provide about 6-8 grams of fiber per serving:
- ½ cup cooked baked beans, black beans,
black-eyed peas, kidney beans, navy beans, pinto beans
Some legumes provide about 5 grams of
fiber per serving:
- ½ cup cooked garbanzo beans, great
northern beans, lentils, lima beans, split peas
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