Whole grains and cereals are important to a balanced diet because these food sources have the potential to supply fiber to our diets along with some other very important nutrients. The average person should consume 20-35 grams of fiber a day. Most people in the United states average 5-10 grams per day. Getting enough fiber in the diet can lower the risk of developing heart disease, cancer, diabetes, diviticular disease, gallstones and kidney stones. Not to mention help to keep our weight under control. Foods containing plenty of fiber have more bulk and they reduce the glycemic index of a meal by slowing down how quickly sugar enters our blood stream, thereby helping to manage insulin levels. This is particularly important to those with Diabetes or Hypoglycemia .
The highest fiber vegetables include broccoli,peas, brussels sprouts, cabbage, and greens (collards, kale, spinach.)
The highest fiber fruits include dried fruit, pears, berries, apples, oranges, bananas.
Other high fiber foods include beans, lentils, whole grain breads, nuts and seeds, brown and wild rice.
Lets quickly discuss blueberries! S0me recent studies suggest that blueberries may help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome. Blueberries have the highest antioxidant capacity of all fresh fruit. They also promote immune functions by raising haemoglobin and oxygen in the blood. It is hard to believe that these berries can even heal damaged brain cells, neurone tissue, and keep your memory sharp. Researchers found that diets high in blueberries significantly improve both learning capacity, motor skills, as well as preserve vision.
This “Blueberry Oatmeal Muffin” recipe combines the benefits of soluble and insoluble fiber as well as the powerful nutrients from blueberries. The recipe yields 12 muffins with 4.2g fibre each and again 10g or less in sugar, 160kcals 4.6g fat, 26.8g carbohydrate, and 4.8g protein.
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