Eat Low-Carb While Increasing Fiber Intake

Mayo Clinic offers ways to ingest a good carbohydrate

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FRIDAY, June 18, 2004 (HealthDayNews) -- Don't let a low-carb diet blind you to the benefits of good carbohydrates such as fiber.

A high-fiber diet may reduce your risk of a number of health problems, including diabetes, coronary artery disease, high cholesterol, obesity, and some gastrointestinal disorders, says an article in the June issue of the Mayo Clinic Women's HealthSource.

The article suggests the following ways for you to increase fiber in your diet:

  • Eat high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.
  • Add bran cereal or unprocessed bran when you're making foods such as breads, cakes, muffins, meatloaf, and cookies.
  • Eat whole-grain bread instead of white bread. Select breads made with 100 percent whole-wheat flour. Substitute whole-wheat flour for half or all of the white flour in baking recipes.
  • Use whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta, and bulgur. Add canned kidney beans, garbanzos, and other beans to canned soups or salads.
  • Choose high-fiber snacks such as fresh and dried fruits, raw vegetables, low-fat popcorn, and whole-grain crackers.
  • Add barley to soups and stews.
  • And eat lots of fruits and vegetables.

More information

The Harvard School of Public Health has more about fiber.

SOURCE: Mayo Clinic news release, June 2004

- Robert Preidt

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