Facts about fibre-licious foods for a fantastic healthy you

Facts about fibre

Many people know that more fibre is needed in their daily diets and some of us don’t quite consume enough. Consuming more fibre can help in many different ways. Some people may need it to lower cholesterol or blood sugar, or simply to help with regular bowel movements.

According to a panel of Canadian and US scientists, the daily intake of fibre for women aged 50 and under is 25g, and for men its 38g. Women over 50 require 21g and men require 30g. This isn’t because as you get older, you need less, it’s because as you age your body doesn’t need as many calories.

Unfortunately, many of us in North America only consume 50% of the recommended daily intake. So why is it so important for us to get the full recommended daily intake and why is this so detrimental for our health and well being? The issue is that by not consuming atleast the recommended daily intake of fibre, we could be putting ourselves at a bigger risk of some major health issues, ones that are bigger than irregular bowel movements.

Before society was introduced into todays processed fake fibres lots of different whole foods contained a whole whack of healthy mixed fibres – whole grains, beans, fruits and veggies. Sadly today, companies are adding in isolated (bad) fibres in powder form to foods that should not even contain ANY fibre at all. The simple question still remains ‘but why?', no one knows. Lets look at how fibre can help you avoid some major health issues;

Heart Disease

Data and previous studies have shown a link that fibre prevents cardiovascular disease. It has been found in a past study that there was a lower risk of heart disease in people that reported eating the most fibre.  These studies also showed that the foods that helped protect the cardiovascular system the most were grains, and the fibre found in them.  One thing that scientists however are uncertain of, is if the fibre protecting our hearts is soluble or insoluble fibre. This is due to fibres link with cholesterol – soluble fibres seem to reduce cholesterol, where as insoluble fibres do not. The best way to protect your heart and keep you pumping is to eat a balanced mix of whole grains, fruits and vegetables to keep you covered, instead of processed fibres such as those added into yogurts and frozen deserts etc. This way your keeping the full fibre package in your diet.

Diabetes

Once again, evidence has shown that fibre is also linked to another huge health issue today, diabetes. Just like heart disease, incorporating fibre from whole foods in your diet such as whole grains, fruits and vegetables is linked to a lower risk of diabetes.

Results from 2 studies – one on 65,000 women, and another on 43,000 men, showed that those who reported eating the most fibre from grains (approx. 8g) showed a huge 30% less risk than those consuming the least amount (approx.. 3g). Scientists believe that it’s the gummy-like soluble fibres in oats and barley tend to keep blood sugar levels under control. This could potentially be because of the idea that fibre slows down absorption of carbohydrates in foods, so blood sugar levels do not peak.

Colon Cancer

Since the 80’s as time and technology have progressed, the idea that fibre can prevent colon cancer is still somewhat inconclusive. Over 3 years, 700 people were told to eat 13.5g of wheat bran and another 700 were told to eat only 2g daily. At the end of this study, those consuming more fibre had no fewer pre-cancerous colon polyps that those consuming a lot less. A second study was conducted, that this time included 2000 people over 4 years. The first 1000 were told to eat a low-fat diet rich in fibre (36g daily) from whole foods, and the second 1000 people were to eat their normal diet. Once again, at the end of the study, those consuming a low-fat, fibre-rich diet had no fewer polyps. A third and much larger study by EPIC (European investigation into Cancer & Nutrition) who tracked 500,000 people in 10 countries over 5 years this time.  This time, the results were a success – the people out of those 500,000 who were consuming more fibre showed a whopping 40% lower risk of colon cancer.[1] So why is it possible that two studies failed, and one showed huge success? It is possible that its not just about ‘fibre’, but rather something about fibre-eaters that lowers their risk. Although lowering the risks of heart disease and diabetes is larger, cancer may possibly be prevented by consuming more fibre over a more lengthly period of time.

Obesity

What if eating fibre rich foods could also help you maintain your weight? Fibre can potentially slow down the rate of food leaving your stomach, keeping you full for lengthier periods of time. A study on approximately 75,000 women who increased their fibre by 12g daily, had an 8lb weight loss. A second study was with 22,000 men who increased their fibre by 20g and had a weight loss of 12lbs. This weight loss is based on eating high fibre whole foods, as opposed to high-fibre snacks and foods that are still high in calories.

So whats the difference – Isolated and Natural fibres

As mentioned previously, nowadays companies are adding in isolated fibres – Inulin, cellulose, and oat hull fibres to foods and labeling them with ‘added fibre’. This type of fibre is not naturally occurring. In order for fibre to be helpful, it has to be soluble or insoluble to help with certain conditions. For example, to lower bad cholesterol, fibre has to be soluble and viscous. Inulin, a non-natural fibre, is soluble but not vicous so it wouldn’t have the same effects on the human body as a natural fibre.

When talking also about regularity, Inulin and other false fibres are eaten up by the gastrointestinal tract before making it through. Therefore, they don’t help with this either. The only thing these types of fibres can do for you, is to give you regular gas build up and other gastrointestinal issues. Who wants that? The scary thing is that both isolated and naturally occurring fibres are all labeled the same on food products. So whats the best way to ensure your getting the good stuff? Whole foods!

Add in these super foods to your daily diet to ensure a fibre-rich, super healthy lifestyle and find out what health problems you could help youself avoid.

Hemp

• Contains good cholesterols, reduces imflammation, and improves circulation and is amazing for lowering your risks of heart disease.  
• Contains high quality lean proteins needed to naturally balance blood sugars and improve circulation; great for helping those with diabetes and also helping to avoid it.
• Natural appetite suppressant , high in fibre, leading to reduced cravings for sugary, starchy foods. Users have reported losing up to 1lb per day in some cases; fabulous for those with obesity concerns and weight loss.
• Helping to clear bowels, fantastic for helping with regularity.
• Natural hemp oils found in hemp hearts contain plant sterols reducing risk of colon cancer.

Quinoa

• High in magnesium which helps with keeping blood vessels healthy, improving cardiovascular health and reducing risk for heart disease.
• High in manganese, magnesium, folate, and phosphorous preventing diabetes and aiding those with it.
• Low in calories. Full of vitamins and minerals to aid breakdown of fats. Perfect for those wanting weight loss, or those needing help with obesity.
• A complete protein, high in fibre, making it easy to digest so the body doesn’t have to work hard to break it down or store it in the stomach for long, helping with regularity.
• Reduces secretion of bile acids which are linked to colon cancer.

Oats and Oat products

• Lowers cholesterol, aiding in lower risks of heart disease.
• Balances blood sugar levels reducing diabetes risk and diabetic complications with those already diagnosed
• High in soluble fibre, aiding in slower digestion and an extended sensation of fullness, helping those with weight loss and/or obesity.
• Helps to rid the body of toxins due to high soluble fibre, helping with regularity.
• Anticarcinogenic due to high fibre content, aiding in colon health and preventing colon cancer.

Chia

• Reduces levels of imflammation in the heart, prevents fatty deposits and supports cardiovascular health helping with the prevention of heart disease.
• Stabilizes blood sugar. Supporting diabetes  prevention and conditions.
• Reduces cravings for sweets, boosts metabolism, and high antioxidant, great for weight loss and management and those struggling with obesity.
• Easily digestible and high in fibre helping you with your regularity and prevention of colon cancer.

Cacao

• Highest dietary source of magnesium, supporting your heart, decreasing blood pressure, lowering bad cholesterol, and dilating blood vessels, amazing for heart disease prevention
• High in dietary fibre and rich in antioxidants (richest natural source!) aiding with regularity, obesity, and the prevention of colon cancer. 

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[1] http://www.ncbi.nlm.nih.gov/pubmed/12737858

Breakfast of (Miniature) Champions – Why Kids Need Breakfast

Guest post by co-founder and Superfoody, Ann Barnes

Breakfast: the First Academic Frontier

Studies show that fewer than half of us are eating breakfast with real adverse effects: especially for children. Studies conclude that students who eat school breakfast increase their math and reading scores as well as improve their attendance, memory, concentration, problem-solving ability and test scores[i]. Study after study proves what educators have long believed to be true: when children’s basic nutritional and fitness needs are met, they have the cognitive energy to learn and achieve. In addition, the lack of breakfast consumption over the last 40 years also mirrors obesity rates. Simply stated: breakfast is an essential part of a child’s life.  

Breaking the Fast

The term ‘breakfast’ literally means literally means “breaking the fast”. After fasting all night, a developing body (and brain) needs a number of things: great carbohydrates (fiber), complete protein and healthy fats. When your child wakes up they have not eaten for a long time which is hard on a young person’s body as they have faster metabolisms and need constant replenishment.  For example, if your 6 year old ate dinner at 7pm the night before, a 7am rise means a full 12 hours without nutrients. The result? Insulin and glucose levels rise while the  child’s body tries to quickly rebalance itself. If nutrients are lacking over time, the body will start to effectively  ‘stockpile’ energy (or fat) when the child does eat in order to quickly store food as fat for future use. This creates a cycle of stress on the body and potential pediatric weight gain.

Avoiding Childhood Obesity - Eat to Lose:

Studies indicate that with a healthy breakfast children are more likely to lose excess weight and maintain weight loss. In one American study, they reviewed thousands of adolescents for five years and found that: teens who ate breakfast (with more daily calories)  had a lower Body Mass Index even though they ate more calories in a day. Other studies have prove that breakfast  helps to jump starts the metabolism, helping kid feel fuller for longer while decreasing bad snack desires. In one study they reviewed the brains of children and found that those who ate breakfast were far less likely to be enticed by the bad trans-fatty foods at lunchtime.

Not all Carbs are Created Equal

Carbohydrates, with the best choice being the complex-carbohydrate of soluble and insoluble fiber, become the brain's basic fuel. "Without glucose," explains Terrill Bravender, professor of pediatrics at Duke University, "our brain simply doesn't operate as well. People have difficulty understanding new information, [they have a] problem with visual and spatial understanding, and they don't remember things as well."

When choosing a healthy breakfast meal, look for foods with high fibre percentages that make up the carbohydrate portion. So for example a cereal that  is 20g of carbohydrate and has 18 grams of fiber is an incredible choice. Conversely, a bowl of cereal with 20grams of carbohydrate that has minimal fiber basically means that this is a bowl of sugar – as that is how your child’s body will use or metabolize the carbohydrates.

What you want to look for are “low glycemic” foods. The glycemic index is a measure of how quickly food carbohydrates are absorbed into our bodies and converted to energy. Sugary low fiber cereals are ‘simple carbohydrates’ that are metabolized very quickly causing a peak in blood-sugar levels. This sugar “high” then requires the body to try to get rebalanced by secreting insulin to stop the negative effects of this poor choice. Blood sugar levels then fall dramatically after two hours or so. These blood sugar peaks can trigger a release of hormones that can affect mood. In some children, these hormones can affect concentration and memory.

High fiber foods such as whole grains, chia, fruit, veggies and oatmeal, on the other hand, are absorbed very slowly. The result is high fiber breakfast eaters have a slow rise in blood sugar levels and the energy and nutrients last them through the morning. At one study done by Tufts University, the psychologist Holly Taylor had one group of children eat sweetened oatmeal for breakfast while another ate Cap'n Crunch cereal with the same sugar content. Afterwards, both groups were given academic tasks. The oatmeal eaters did up to 20 percent better than the Crunch eaters. To Taylor, that shows that "the children were remembering more information … after having eaten oatmeal." Although both cereals had the same sugar levels, Taylor says that the oatmeal had more protein and fiber, and therefore a lower glycemic index.

Perfect Protein

Protein is important to have at every meal, especially first thing in the morning. Most importantly, the protein needs to be complete so that the body can utilize it immediately. Research shows that a high protein breakfast results in feelings of satiety for longer periods and better food choices throughout the day if your first meal has protein-rich foods, such as eggs, low-fat dairy products and fiber-filled fare, such whole-grain bread, hemp seeds, nuts and oatmeal. These foods have more staying power than highly processed low fiber low protein foods such as bagels, muffins, donuts and sugary cereals.

Oh Omegas!

Good fats are also an important part of a healthy start to a little one’s day. Make sure that you avoid any trans-fatty acids found in many processed foods like donuts, cookies and snack foods. Also lay off the saturated fat that is high in meat and dairy products. Instead, opt for healthy fats found in essential fatty acids (EFA) – Omega 3 and healthy Omega 6. The EFAs are needed for:normal brain function; growth and development; bone health; and regulation of metabolism. Great sources of vegan EFA sources can be found in Chia and Hemp Hearts.

In addition, Hemp Hearts are the only food source of an incredibly beneficial type of omega-6 fat called gamma linolenic acid (GLA). GLA is a direct building block of good anti-inflammatory hormones. GLA has many benefits as it helps to: regulate blood pressure; reduce inflammation; enhance immune response; defend against abnormal cell proliferation; assist in production of steroids and hormone synthesis; regulate the body's fluid balance by assisting kidney function; reduce allergic response to allergens and promote nerve transmission. So a great way to start the day is to have EFA’s daily.

Recipe of Champions

This recipe is fast and easy. Rich in fiber, vitamins and minerals the combination of oats, coconut oil, chia, hemp, goji, and coconut sugar help boost immunity and energy, decrease inflammation, provide whole protein and EFA’s, lower blood sugar levels and ensures great digestive health.

1/2 cup water boiled

1/3 cup Mum’s Original Quick Flake Oats (Gluten Free)

1/2 Tablespoon Extra Virgin Coconut Oil

1 Tablespoon Mum’s Original Wholeseed White Chia

1 Tablespoon Mum’s Original Delores Hemphearts

1 Teaspoon Mum’s Original Cacao Nibs

1 Teaspoon Mum’s Original Goji Berries

1/2 Teaspoon Mum’s Original Coconut Sugar

1/4 Teaspoon Cinnamon

Boil water. Assemble dry ingredients and place in a bowl. Pour water on top, stir and let sit for a minute.  Top with rice milk.

[i] Sources:

 [1] Bogden, J.F. Fit, healthy, and ready to learn: a school health policy guide. Alexandria (VA): NASBE, 2000;

[2] Schoenthaler, S. Abstracts of early papers on the effects of vitamin-mineral supplementation on IQ and behavior. Personality and Individual Differences 1991;12(4):343;

[3] Schoenthaler, S., Amos, S., Eysenck, H., Peritz, E., and Yudkin, J. Controlled trial of vitamin mineral supplementation: effects on intelligence and performance. Personality and Individual Differences 1991;12(4):361;

 [4] American School Food Service Association (ASFSA). Impact of hunger and malnutrition on student achievement. School Board Food Service Research Review1989;(1,Spring):17-21;

 [5] Parker, L. The relationship between nutrition and learning: a school employee's guide to information and action. Washington: National Education Association, 1989;

[6] Brown, L., Pollitt, E. Malnutrition, poverty and intellectual development. Scientific American 1996;274(2):38-43;

 [7] Alaimo, K., Olson, C.M., Frongillo Jr., E.A. Food insufficiency and American school-aged children's cognitive, academic, and psychosocial development. Pediatrics July 2001;108(1):44-53;

[8] Center on Hunger, Poverty, and Nutrition Policy. Statement on the Link between Nutrition and Cognitive Development in Children. Medford, MA: Tufts University School of Nutrition 1995;

[9] Pollitt, E., Leibel, R., Greenfield, D. Brief fasting, stress, and cognition in children. American Journal of Clinical Nutrition 1991;34(Aug):1526-1533;

[10] Murphy, J.M., Pagano, M.E., Nachmani, J., Sperling, P., Kane, S., Kleinman, R.E. The relationship of school breakfast to psychosocial and academic functioning. Archives of Pediatrics and Adolescent Medicine 1998;152:899-906;

[11] Kleinman, R.E. et al., Hunger in children in the United States: potential behavioral and emotional correlates. Pediatrics 1998;101(1):E3.

[12] Mathematica Policy Research. Children’s diets in the mid-1990s: dietary intake and its relationship with school meal participation. Final report to USDA 2001;

[13] Office of Research, Education, and the Center for Nutrition Policy and Promotion, USDA. American

Journal of Clinical Nutrition 1998;67(4):798S-803S;

[14] U.S. Department of Health and Human Services. Guidelines for school health programs to promote lifelong healthy eating. Morbidity and Mortality Weekly Report Recommendations and Report 1996 Jun 14; 45:RR-9;

 [15] Barnard, A. Study links school breakfast, results. Boston Globe 2000 Nov 29;

 [16] Minnesota Department of Children Families and Learning. School breakfast programs energizing the classroom 1998;

[17] Murphy, J.M. et al. Effects of a universally free, in-classroom school breakfast program: results from the Maryland Meals for Achievement Evaluation. Initial Report 1999 May 4;

[18] Meyers, A.F. et al. School breakfast program and school performance. American Journal of Diseases of Children 1989;143:1234–9;

Ann Barnes, is the co-founder of Mum's Original and considers herself a "Superfoody". As a mother of two young children, Ann left her fast-paced career as an entertainment lawyer to pursue her love of health, nutrition and easy healthy-home cooking. She is the author of the healthy living book: "BETTER BEING",  which provides simple answers and recipes for clean and balanced living. Now leading an organic, gluten free and vegan lifestyle, Ann shares her healthy tips and whole food recipes to help everyone to get a little bit better.

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