Fiber is the Future

A panel of medical experts today recommended that the FDA approve the new weight loss drug Qnexa.

Qnexa contains a combo of two drugs, including the controversial phentermine – an appetite suppressant.

Problem is: overweight people don’t overeat because they’re over-hungry.

Appetite suppression might be one trick of the trade, but don’t count on it to cut our sky-rocketing obesity rates anytime soon.

If you do want appetite suppression – why not look to foods that actually fill you up? High fiber foods – such as those found in whole grains, fruits, vegetables and legumes – take longer to digest than their lower-fiber counterparts.

Longer time to digestion means more time in your tummy.

Fiber from foods: keepin’ you full – with side-effect-free satiety.

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!”

Plant sterols are compounds found in plant foods that when consumed as part of the human diet, can help lower blood cholesterol levels.

Previously, added plant sterols in our food supply were limited to margarines, butter spreads and salad dressings – a useful way to get the health producing properties for sure, but often with the costly addition of added fat grams and calories.

Now, a line of packaged snack foods from Corazonas offers a more enticing way to get your plant sterols. Corazonas makes plant sterol containing potato chips, tortilla chips and oatmeal squares.

I sampled the Black Bean and Cheese tortilla chips – compliments of samples provided by Corazonas. The chips were tangy and tasty, with the 140 calories and 7 grams of fat you would expect from a one ounce (14 chip) tortilla chip serving. What sets these chips apart however, are the 3 grams of dietary fiber (from whole grain corn flour and acacia gum) and 0.4 g of plant sterols per serving.

Regarding plant sterol package labeling, the FDA allows for the health claim, “Foods containing at least 0.65 gram per of vegetable oil sterol esters, eaten twice a day with meals for a daily total intake of least 1.3 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

While these chips and similar products certainly don’t take the place of other heart-healthy components of a well-balanced diet, they do represent a unique approach to adding more plant sterols in your diet. If you’re going to eat chips, they might as well be doing something for you!

And, as Corazonas puts it – loud and proud on the front of their packages – plant sterols certainly are, “Proven to help lower cholesterol”. Check out Corazonas’ online store finder to learn where you can buy these snacks in your area, or purchase directly from their online store.