Filling up on fiber

Written by Robin Glowa
Thursday, 26 April 2012 14:25

“I was determined to know beans”

—Henry David Thoreau

One of the most effective ways to keep the body functioning at an optimal level of health is to incorporate the proper amount of high-fiber foods into the diet. High-fiber, plant-based foods, are a powerful source of health enhancing nutrition. Both dietary fiber (also known as soluble fiber) and crude fiber (otherwise known as insoluble fiber) are capable of behaving as the body’s complete cleanser.

Soluble fiber is effective at lowering LDL cholesterol, the “bad” cholesterol which can block arteries and cause heart disease. Soluble fiber also assists in regulating blood sugar and lessens the risk of developing diabetes.

Insoluble fiber aids the digestive system, eliminating constipation and promoting weight loss. Fiber whisks aways waste, reducing the risk of diverticulitis developing in the body, and creates a stable situation within the body so that it can run cleanly, efficiently and healthfully.

If you have been consuming a low-fiber diet, begin adding more high-fiber choices to your diet gradually, and consume plenty of water. The optimal amount of fiber for men over 50 years old is 38 grams daily and for women, 25 grams. Under 50 years old, men should aim for 30 grams of daily fiber, and women should be consuming 21 grams.

There are many delicious, whole foods that are a superb source of fiber. Raspberries, pears, apples, broccoli, almonds, oatmeal, artichokes and lentils are examples. High-fiber foods are more filling,  and can be an effective weight-loss aid.  Beans, whether black, red, white or garbanzo, are an excellent high-fiber ingredient. Inexpensive and versatile, beans can be incorporated into soups, salads, salsas, and dips. Be sure to rinse canned beans well, to eliminate excess sodium.

Add a little fiber to your delicious life and experience the fantastic flavor and healthy benefits!

Avocado and Black Bean Salsa

1/3 cup freshly squeezed lime juice

1/3 cup olive oil

2 minced garlic cloves

1 tsp. salt

1-2 dashes hot sauce

2 cans black beans, rinsed and drained

1 bag frozen baby corn kernels, defrosted

2 avocados, peeled, pitted and chopped

1 red bell pepper, chopped

1 minced jalapeno (optional)

6 scallions, chopped

1/2 cup fresh cilantro, chopped

Mix together lime juice, olive oil, garlic, salt and hot sauce in a large bowl. Add remaining 

   ingredients. Stir well and refrigerate until ready to serve. Serve with tortilla chips or try

   with quesadillas, or on top of grilled chicken or a baked sweet potato.

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