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July 2017

fiber_cooks1Fiber is a misunderstood part of our diet. It is essential for the body and in general Americans do not eat enough of it (around 40 grams a day is suggested). But do you actually know what fiber is and what it does?

1. Fiber is actually the infrastructure structure in most of the foods we eat; for example, the skin of the apple and the long string-like, fibrous structure of celery. The critical part of this ‘material’ is that it actually stays intact until the very end of our digestive process.

2.  Fiber is a type of carbohydrate.  Fiber is special because the body does not treat it the same as other sugars.   It does not raise blood sugar levels. I consider fiber to be FREE calories!!!  You can actually subtract the grams of fiber from the total grams of carbohydrates.  Can you believe that?

If weight loss is a goal, increasing your fiber will help. It will also improve your digestive health, help control your blood sugar and improve your cholesterol levels.  A large number of sweet fruits and vegetables actually contain high concentrations of fiber.  Here is a great guide to high fiber foods.

  • 1 Pears with skin (5.5 grams of fiber)
  • 1 Apple with skin (4.4 grams of fiber)
  • 1 Banana (3.1 grams of fiber)
  • 1 Cup Berries (8 grams of fiber)
  • 1 Cup of Beans – black, lentil, split peas (10 grams of fiber)
  • 1 Oz. Pecans, Almonds, Pistachios (3 grams of fiber)
  • 1 Oz Raisins (1.0 gram of fiber)
  • 1 Slice of Rye Bread (1.9 grams if fiber)
  • 1 Cup Oatmeal (4 grams of fiber)

Read the rest of the story on Katalin’s Blog on