Don’t Give Up on Fiber (NAPS)—Fornearly 30 years, studies have associated a diet high in fiber with the reduced risk of heart disease and certain cancers. Researchers continue to study fiber and its usefulness in maintaining good health. Recent media attention surrounding two recent studies, however, may have left people with a mistaken im- pression about fiber. The results of these studies should be viewed cautiously, since they in no way suggest that people should forget about the value of fiber. In fact, most health experts, including the studies’ lead investigators, empha- size that people should continue to eat a low-fat, fiber-rich diet high in fruits, vegetables, grains and beans to improve overall health and reduce the risk of chronic diseases. The bottom line? Fiber has manyvirtues. Intestinal health—Fiber stimulates the muscles in your intestine, which helps keep them toned and functioning smoothly. This action helps prevent diverticulosis—a disease that weakens the walls of the intestine and causes them to bulge out and potentially becomeirritated. And, of course, fiber reduces the risk of constipation and hemorrhoids. Experts recommendeating 25 to 30 grams offiber every day. Food Legumes—'/2 cup cooked Whole-grain cereals—1 cup Whole grain bread—lslice Popcorn—2cups Brown rice—'/2 cup Fruits—I medium sized whole fruit or '/2 cup cut up Vegetables—'/2cup cooked Nuts—'/s cup FIBER (grams) 5-8 2-8 2 2-4 2-4 2 @ result is a more even rise in blood sugar after a meal—good newsfor people with diabetes who may oth- erwise need to take medication to keep their blood-sugar levels under control. A small study done last year found that participants who ate 50 gramsoffiber (includ- ing 13 servings of fruits, vegeta- bles, grains and beans) lowered their blood sugar levels by 10 percent. They also reduced their cho- lesterol, which helps lower the risk for heart disease. Weight control benefits— Fiber-rich foods are filling and tend to contain fewer calories than high-fat, high-sugar foods. Therefore, eating a high-fiber diet help lowercholesterol in the blood by reducing how much of it is usually leaves little room for more calorie-rich foods. Because a high-fiber diet helps keep blood-sugar levels in line, it experts believe dietary fiber binds with cholesterol, making it less Researchers in Australia found that when study participants ate Heart health—When combined with a low-fat diet, fiber can absorbed by the body. Some absorbable. The precise mecha- nism responsible for the cholesterol-lowering effect of soluble fiber is unclear. Eating a high-fiber diet also can help reduce the amountof fat you eat. A recent study found that men, who ate two bowls of highfiber cereal every day for 12 weeks without altering their diets in any other way, lowered the amount of fat they normally ate by 10 percent. Diabetes benefits—Afiberrich diet may help control blood- sugar levels. The fiber found in fruits, vegetables, beans (legumes) and certain grains such as oats and barley may slow the absorp- tion of sugar into the blood. The mayalso reduce food cravings. a high-fiber diet, they ate fewer calories yet reported feeling more satisfied following their meals than whentheyate high-fat, fiberpoor cakes, rolls and candies. A Great Start Toward Total —Thereis still a case for fiber and a lower risk of colon cancer. Hundreds of studies have supported the theory, but regardless of its affect on colon cancer, fiber still has many other perks. Choose five or more servings of fruits and vegetables a day and three or more servings of whole- grain foods. Broughtto you by Total cereals, breakfast cereals with 100% of the daily value of at least 11 vitamins and minerals. wee eee eee eee eee eee Og ----------------------------Note to Editors: This is Series III—13 of 26.
