From: Stemilt Nutrition Roundup Newsletter - September 2006
Dieters bombarded with messages about low-carbohydrate, high-protein and low-fat ways to lose weight may have another tool in their arsenal against the battle of the bulge.
Recent research has shown that high-fiber diets support greater weight loss and overall good health. Several studies have pointed to the connection, including a Tufts University study published in the September 2005 Journal of the American Dietetic Association. Researchers focused on the potential relationship between amounts of fibrous foods consumed and body mass index (BMI), defined as a measurement that correlates with body fat.
BMI is a mathematical formula that expresses a height-to-weight ratio. Measured in kilograms, a person's body weight is divided by the square of his height in meters. Desirable BMI levels vary with age and circumstance.
The Tufts study looked at 2,900 healthy adults and found that dietary fiber intake was associated with lower body weight and lower BMI, along with reduced levels for blood pressure, triglyceride and cholesterol in those tested. The research showed that those who consumed more fiber had healthier levels of all the factors analyzed. The Tufts study concluded that weight control advice for Americans, especially U.S. women, should place greater emphasis on consumption of fiber.
Fresh apples with the skin on are an excellent source of fiber and are an easy way for consumers to increase their fiber intake. In fact, a recent report published by the FDA reflecting the nutrient values in 20 of the most frequently consumed raw produce items showed that one average-size apple provides 20 percent of the fiber that should be consumed daily.
Dietary guidelines suggest Americans should eat 20-to-35 grams of fiber each day, including both soluble and insoluble fiber. About 5-to-10 grams of soluble fiber, the type found in apples, is recommended. For children 3 years of age and older, the suggested daily fiber intake is the child’s age plus 5, giving a total number of grams that should be consumed to support good health.
In addition, high-fiber foods have been credited with healthy digestive function, reducing cholesterol levels, and lowering the risk of coronary heart disease and Type 2 diabetes. In a June 2006 study by the American Dietetic Association, the results pointed specifically to the lack of fiber in the American diet as a risk factor for weight gain and obesity. Both are common ailments that lead to high cholesterol, heart disease and diabetes.
For more information go to www.adajournal.org and select the September 2005 issue.
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