Fiber is the Future

Kellogg’s has released their Kellogg’s Fiber Tracker app with Android, iPhone/iPad and desktop versions. It’s a free download with a food search, recipe feature and shopping list function.

The layout is similar to other food tracking apps and is relatively simple to use, provided you’re only looking for Kellogg’s products. The product’s database is limited, as understandably Kellogg’s wouldn’t want to acknowledge you eating Fiber One, Kashi or other non-Kellogg’s packaged fiber containing foods.

If you’re looking for a more robust nutrition tracker with a seriously tricked out food database, check out the free or $3.99 pro version of the MyNetDiary app, click for iphone or Android. This app tracks food intake, activity and a whole host of nutrients, including dietary fiber…but it’s for all foods, even those that aren’t Kellogg’s.

Granola is a sneaky thing. It’s one of those foods that for whatever reason has been granted an undeserved health halo. Despite its healthy appearance, traditional granola is chock full of oil and sugar, packing a lot of calories without much nutritional bang for your buck.

But KIND Healthy Grains puts a new spin on an old favorite. Instead of just doctoring up plain old oatmeal, these hearty clusters feature a variety of whole grains: the Maple Walnut Clusters have added chia and quinoa and Cinnamon Oat and Vanilla Blueberry flavors have flaxseed.

The Oat and Honey Clusters with Toasted Coconut that I sampled – thanks to product sent by KIND – contained a laundry list of hearty grains: brown rice, millet, buckwheat, amaranth and quinoa, with some chicory root further down the ingredient list for additional fiber. The texture was crisp and the flavors pleasing, without being overly sweet.

Even more impressive than the flavor is the nutritional makeup: all that flavor for so little added salt and sugar! A 1/3 cup serving provides:

• 130 calories
• 4 g fat
• 20 mg sodium
• 3 g fiber
• 6 g sugar
• 3 g protein

Healthy Grains come in six flavors and can be eaten as a cereal or as a a finger food snack. These Healthy Grains are a great addition to the high fiber snack world, and the “It’s About Time!” product the granola world has been waiting for!

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!”

Cassava – also known as manioc, yucca and tapioca, – is a staple feed plant for large swaths of the planet. According to the USDA, cassava ranks fourth among staple crops around the world.

Cassava is grown primarily in three regions:

• West Africa & Congo basin
• South America
• South and Southeast Asia

The root of bitter cassava is poisonous when consumed raw. Cooking destroys the poisonous hydrocyanic glucosides (HCN) in all parts of the plant.

Globally, the root is used for both human consumption and cattle feed. If prepared properly, the leaves can be eaten as well.

From a nutritional standpoint -  like most staple foods – cassava is a poor source of protein, but rich in calories from starch, and has a decent amount of B vitamins. One cup of raw cassava has just under 4 grams of dietary fiber.

While largely unknown to Western populations in developed countries, cassava production tops 160 million tons per year. There are a number of international bodies promoting the use of cassava, including the World Food Programme. Check out their Global Cassava Development strategy by clicking here.

According to a recent Wall Street Journal article, Indonesia is getting on the cassava train as well, attempting to reposition a nation’s dependence on that other, slightly more popular staple grain: rice.

If you know grains – then you know bulgur. This whole grain packs a powerful nutrition punch: 4 grams of fiber in a 75-calorie 1/2 cup cooked serving.

Bulgur wheat (finely ground) is perhaps the easiest whole grain to make – the ratio is 1:1 – pour equal parts boiling water over bulgur, cover and let stand for 45 minutes. Fluff with a fork if you’re feeling feisty.

Once you have some cooked bulgur on hand, try this quick and easy bulgur salad:

• 1 cup cooked bulgur
• 1/4 cup chopped artichoke hearts
• 1/4 cup chopped, canned roasted red bell pepper
• 1/4 cup chopped red onion
• 1 Tbs olive oil
• 1 Tbs lime juice
• Salt & pepper to taste

Mix all ingredients together, chill and serve.

Fact: Makes four 1/2 cup servings.

Opinion: Tastes even better on day 2!