WELLNESS
FUEL UP WITH FIBRE [ BY ERICA BLITZ ] W
ant to really wake up—and stay alert? Drop the bagel, forget
the drive-thru and don’t even think about that muffin! Simple carbohydrates and sugars provide a quick pick-me-up, followed by a blood-sugar crash. When your morning energy spike turns into an afternoon energy slump, it might be because you are not choosing the right foods—per-
haps high-fibre items are not your go-to breakfast option, or perhaps they are not on your menu at all. Dietary fibre, also known as
roughage, is the best and smartest way to fuel up for the day. Fibre includes all the parts of plant foods that your body cannot di- gest or absorb. Unlike other food components such as fats, proteins or carbohydrates—which your body breaks down and absorbs—
Organic Nutritious Breakfast and Snack Foods
www.newworldnaturalfoods.ca
Available at fi ne food stores including London Drugs, Whole Foods,
Choices and Sweet Cherubim *Selection Varies from store to store.
fibre is not digested by your body and instead passes through your stomach, small intestine and colon and out of your body. So much of our nourishment depends on the healthy passage of food through our digestive tract. Without fibre it’s impossible for digestion to take place in a bal- anced way and with imbalanced digestion comes a myriad of issues, including poor nutrient absorption and a compromised metabolism. While dietary fibre is prob- ably best known for its ability to regulate the bowels, it can provide other health benefits, too—such as lowering the risk of diabetes and heart disease, reducing cholesterol levels, balancing blood sugar levels and playing a role in healthy weight management. Fibre is divided into two types: soluble and insoluble fibre. Soluble fibre dissolves in water and comes mainly from oats, psyllium, beans, berries and barley. Insoluble fibre helps materials move quickly through your digestive system and comes mainly from whole wheat foods, nuts and seeds. Total fibre con- sumption is what’s most crucial, so it’s important to get a good mix of these two types of fibre so that your body will be fibre-filled and fully functioning. Tere’s a reason they say break- fast is your most important meal of the day. Eat a good breakfast with plenty of fibre and you’ll feel full and light at the same time. Tat’s how fibre’s designed to work—if you eat for energy, that’s exactly what you’ll get.
56 VANCOUVER VIEW April 2012
SOME TIPS FOR INCREASING FIBRE INTAKE:
• Eat whole fruits instead of drink- ing fruit juices
• Replace white rice, bread and pasta with brown rice and whole grain products
• Choose whole grain cereals for breakfast
• Add fruit, like berries or melon, to your breakfast every day
• Snack on raw vegetables, seeds and nuts instead of chips, crackers or chocolate bars
• Substitute legumes for meat two to three times per week in chili and soups
• Experiment with international dishes that use whole grains and legumes as part of the main meal (like Indian dahls) or in salads (like tabbouleh) or dips (hummus)
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