Fiber is the Future

A new report out from the CDC says that breads and rolls are the number one source of salt in the US diet.

These findings are surprising because they indicate that it’s the amount of breads and rolls we eat – and not necessarily the sodium content per serving – that is pushing US salt intake over recommended intake levels.

The 2010 Dietary Guidelines for Americans recommend we eat no more than 2,300 mg of sodium per day. People aged 51 and over, African Americans and those with hypertension, diabetes or chronic disease should limit salt intake even further, to 1,500 mg of sodium per day.

It is estimated that 90% of Americans eat more salt than they should each day and the CDC report finds that just 10 foods are responsible for 44% of the sodium intake in the US. Breads and rolls make up 7% of the salt we eat.

The top ten contributors of salt in our diet are:

• Breads & rolls
• Cold cuts & cured meats
• Pizza
• Poultry
• Soups
• Sandwiches
• Cheese
• Pasta dishes
• Meat dishes
• Snacks

Cutting back on breads and rolls – especially those made from refined wheat flours (i.e. white flour with brown food coloring and a few micronutrients thrown back in) can not only help reduce calories and promote weight loss, but we now know they may also be a vital link in lowering our excessive sodium intake levels too.

Watch out for 100% whole wheat bread though – while it might be better for you from a whole grain and fiber standpoint, sodium can rack up here too. Look for 100% whole wheat breads that are lower in sodium, keeping in mind that salt is an essential component of the bread-baking process.

A new study to be published in the February issue of the journal Gastroenterology appears to show that the formerly friendly relationship between fiber and diverticular disease prevention has soured.

The article – which doesn’t beat around the bush with its austere title, “A High-Fiber Diet Does Not Protect Against Asymptomatic Diverticulosis” looked at 2,104 individuals and found that a high fiber diet does not necessarily reduce the prevalence of diverticulosis.

Diverticula are the outpoutchings in the wall of the large intestine. While the presence of diverticula – called diverticulosis – doesn’t necessarily mean pain or progression to diverticulitis, about 10-25% of those with diverticulosis will eventually develop diverticulitis, according to the National Institute of Diabetes and Digestive Kidney Diseases.

This particular study, conducted by researchers at the University of North Carolina School of Medicine, found that, despite previously accepted theories:

• Those with the lowest intakes of fiber were 30% less likely to develop diverticula than were the high fiber eaters
• High rates of constipation were not associated with greater diverticula risk
• A high fat diet and sedentary lifestyle do not increase diverticula risk

The authors go on to conclude that having more bowel movements is actually associated with more diverticulosis.

Without offering a plausible explanation behind the findings, the researchers summarize their findings with a thought provoking recommendation: maybe it’s time the food police reconsider previous dietary hypotheses regarding asymptomatic diverticulosis.

A new study published in the online edition of Nutrition Reviews concludes that eating up to 50% of your grains from refined grain sources does not significantly increase disease risk.

The review article, entitled “Evaluation of the evidence between consumption of refined grains and health outcomes” looked at 135 articles published on the topic from 2000-2010.

The author, Peter G Williams of the University of Wollongong (Australia) found that consuming half of grains from refined grains – provided the refined grains did not have added fat, sugar or sodium – did not increase risk of developing heart disease, diabetes or promoting weight gain.

Although there was no established link between high refined grain consumption and disease development, the author still warns that it’s not a reason to eat less whole grains, saying, “Nonetheless, eating more whole-grain foods remains an important health recommendation…most consumers will need to reduce their current consumption of refined grains to no more than one-third to one-half of all grains in order to meet the targets for whole-grain foods.”

The sticking point is the study looked at refined grains WITHOUT added fat, sugar or sodium. This excludes sugared cereals, fatty fries and salted snacks: the very refined grains that account for so many excess carb calories in the American diet, once again proving the point that when it comes to carbs, you’re safer to say, “If it’s white – walk away!”

A recent survey of over 200 dietitians conducted by Pollock Communications says that fiber will be on people’s minds in 2012:

• 72% of dietitians surveyed said consumers will want more organic, sustainable, fresh and minimally processed – read: higher fiber – foods in 2012
• 94% of the dietitians said the New Year will bring a push for increased fruits & vegetable consumption
• 69% of RDs in the sample said they will use MyPlate to counsel patients and clients in the Near Year

Making New Year’s resolutions? Here’s how you can bump up your fiber intake while simultaneously shedding some of that Holiday poundage:

• Aim for 3 pieces of fruit per day – use them as between meal snacks
• Analyze your plate – emphasize the role of fruits and vegetables, filling half your plate with colorful produce
• If it’s white: walk away – cut back on calorie laden white carbs and fill yourself up with high fiber alternatives such as legumes and whole grains

To find a dietitian in your area to help maximize your nutrition success in the New Year – check out the American Dietetic Association’s “RD Finder” tool at http://www.eatright.org/programs/rdfinder/.

You know the feeling – the, “How did I not know about these/that?!” feeling…right now, Peeled Snacks are my these/that snack!

I first read about Peeled Snacks in an Inc. Magazine article blurb entitled “The Small Joys of Family Business”. The next day, I saw them at a Starbuck’s in Hoboken, NJ; and later that same day, there they were at Whole Foods in Manhattan.

As a dietitian with a focus – and a blog – on dietary fiber,  I can say it is a rare to find a laudable iteration of fruit – and in particular – one that retains all of the benefits of fresh fruit; but Peeled Snacks has certainly done it.

I sampled the “Apple-2-the-core” dried apple slices. Ingredients: organic apples. Not bad. Add in the fact that an individual serving has 110 calories and 3 grams of dietary fiber, with no added sugar or fat, and you have pretty much the only nutritional duplicate of an actual apple, which technically, these are…

Now, these snacks are certainly pricier than an actual apple (maybe not in New York though?) – but they are a close substitute. No chemical preservative aftertaste and not overly chewy, these are a great go-to alternative to fresh fruit that will keep you full for less fat and calories than your typical dried fruit snack.

Peeled Snacks offer organic, all natural, gluten-free GMO-free dried fruit and nut snacks that come in 7 fruit and 3 fruit mix flavors.

Interesting fact from the Peeled Snacks FAQ page: most of the Peeled Snacks are not technically raw foods because they are heated to 125 degrees F, slightly above the 118 degrees F requirement to be considered a raw food…a small price to pay – I’d say – for hard to come by packaged fruit goodness.