Getting enough fiber helps in maintaining health.
Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans. (Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.)
Apple 2.4 gms per 100 grams
More fiber than apple
1. russell potato
2. Sweet potato
3. chick peas
4. whole grain bread
5. oats (10.6%)
6. chia seeds
7. Broccoli
8. Pear
9. 5.6 gms in half pomegranate - It also has 20 grams of sugar
10. Pearled barley
11. wheat bran
12. Green peas
13. black berries
14. lentils -
15. raspberries
16. Black beans
17. Acorn squash
18. Navy beans
http://www.eatthis.com/fiber-foods/
Carrots
Beats
Almonds
https://www.healthline.com/nutrition/22-high-fiber-foods#section20
fiber in:
Cooked white rice 100 gm - 0.4 gm
Brown rice cooked 100 gm - 1.8 gm
Grain
% of grain
that is fiber
barley 17.3%
brown rice 3.5%
buckwheat 10.0%
bulgur wheat 18.3%
corn 7.3%
millet 8.5%
oats 10.6%
rye 15.1%
sorghum 6.3%
spelt wheat 10.7%
wheat 12.2%
https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products/fiber-whole-grains
Healthy ways to get your daily fibre
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/Healthy-ways-to-get-your-daily-fibre/articleshow/5299249.cms
Fiber requirement
https://www.ucsfhealth.org/education/increasing_fiber_intake/
https://www.webmd.com/diet/guide/fiber-how-much-do-you-need#1
Updated 2018 - 20 May,
29 October 2017
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