July 2013                                                             Volume 1 Issue 2

Nutrition News

Plant-Based Nutrition and Lifestyle Newsletter is a newsletter devoted to improving your nutrition and your health.
By making small changes in your lifestyle, you can make big improvements in your health.

“Let food be thy medicine and medicine thy food” ~ Hippocrates. 

Jerry Casados, NTP, Founder of Plant-Based Nutrition and Lifestyle 

Why is fiber so important in your diet? 

 Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fibers are the structural parts of plants and thus are found in all plant-derived foods—vegetables, fruits, whole grains, and legumes.
There is no dietary fiber in animal products (meat, chicken, fish or dairy). Fibers are parts of plant that do not break down in our stomachs, and instead pass through our system undigested. All dietary fibers are either soluble or insoluble. Both types of fiber are equally important for health, to maintain a healthy weight, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.

Types of Fiber: Soluble Fiber and Insoluble Fiber

Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Fiber content is often listed under "Total Carbohydrates" on a Nutrition Facts label.  Because it is undigested, it provides 0 calories. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber dissolves in water. Insoluble fiber does not. To some degree these differences determine how each fiber functions in the body and benefits your health.

Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.

• Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

• Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

It is important to have both insoluble and soluble fiber. Most plant foods contain a mixture of both fibers, and the two types are not usually differentiated on food labels. Be sure to eat plenty of fiber whether it is soluble or insoluble. It's ALL GOOD!

Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
• Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Research is showing that fiber may play a role in preventing diseases of the colon.
• Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
• Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
• Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

Recommended Fiber Intake

Most health authorities recommended fiber intake in the range of 25-35 grams per day as a minimal goal, and optimally, your goal should be about 40 grams. The average American eats 10-15 grams a day. People following whole food, plant-based diet, like the diet I use in my nutrition program eat 40 to 60 (sometimes 100) grams a day. Increase your fiber intake slowly (if your not getting enough fiber), and increase water intake as well.

Here is the fiber content of some common foods:

• Beans: about 7 grams per 1/2 cup serving
• Vegetables: about 4 grams per 1-cup serving
• Fruits: about 3 grams per average fruit
   

1. Park Y, et al. Dietary fiber intake and risk of colorectal cancer. JAMA. 2005;294:2849.
2. Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). Institute of Medicine. http://www.nap.edu/openbook.php?isbn=0309085373. Accessed Aug. 22, 2012.
3. Marshall JR. Nutrition and colon cancer prevention. Current Opinion in Clinical Nutrition & Metabolic Care. 2009;12:539.
4. Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 4th ed. Hoboken, N.J.: John Wiley & Sons; 2012:55.
5. Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association. 2008;108:1716.
6. Nelson JK (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 22, 2012.
7. Schatzkin A, et al. Dietary fiber and whole-grain consumption in relation to colorectal cancer in the NIH-AARP Diet and Health Study. American of the Journal Clinical Nutrition. 2007;85:1353.
8. Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed Aug. 22, 2012.
9. Wald A. Management of chronic constipation in adults. http://www.uptodate.com/index. Accessed Aug. 21, 2012.

As we see the increase in Alzheimer’s  disease and other forms of dementia they are expected to drastically increase by the year 2030 as life expectancy also increases, according to a statement issued by the Alzheimer’s Disease International (ADI). In a recent article in Forbes magazine, Michael Tobias interviews Dr. Neal Barnard, founder of Physicians Committee for Responsible Medicine (PCRM), about the relationship certain food plays in Alzheimer’s, such as saturated fat and a low-fat plant-based diet including a study done by the Chicago Health and Aging Project.

Research overwhelmingly shows that “bad fats”—such as the saturated fat found in red meat and butter—greatly increase the risk of developing Alzheimer’s and reduce brain functioning in the short term. But conclusive evidence demonstrates that eating foods rich in vitamin E—such as almonds and sunflower seeds—may reduce the risk of Alzheimer’s by as much as 70 percent. In this interview Dr. Barnard presents the latest and most compelling research on nutrition’s surprising effects on the brain and offers tips and insights on how to build back up brain health.

Read the article ....
 

Dr. Barnard has a fantastic new book, POWER FOODS FOR THE BRAIN: An Effective 3-Step Plan
to Protect Your Mind and Strengthen Your Memory. This book presents the latest cutting-edge information
about the causes of Alzheimer's -- and how to avoid it.


 

This simple casserole is high in fiber which helps your body eliminate excess hormones, toxins, and carcinogens.
Just 1 serving of this casserole has 8 grams of fiber, so you’re well on your way to your 40-gram daily goal.

3     cups   cooked long-grain brown rice or regular brown rice 1     dash   hot sauce or 1      tsp       chili power 1/2   tsp     ground black pepper 2     Tbs    finely chopped fresh parsley 1     cup    chopped celery 1          garlic clove, minced or pressed 1   cup  chopped red onion 2          15-ounce cans red beans or other favorite bean, drained and rinsed, or 3 cups cooked beans

 Procedure

• Preheat oven to 350 F.
• Combine rice, beans, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray (lightly). Bake uncovered for 20 minutes or until thoroughly heated.
• Stored in a covered container in the refrigerator, leftover Red Bean Casserole will keep for up to 3 days.

Servings: 4