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 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/.

It’s not a new question, but it’s back in the news: are potatoes less healthy than other vegetables? The devil is in the details, and in this case, the details are about preparation methods.

The USDA – the government agency that runs the National School Lunch Program – recently proposed limiting “starchy vegetables” to no more than one cup per week. The intent is to increase the variety of and exposure to other vegetables in kids’ lunch, and based on the reality that many potato products are highly processed, fried in fat or contain too much salt.

So, why all of a sudden the push to limit the potato? Not surprisingly, one USDA study found that 75% of the vegetables in kids’ school lunches are of the starchy variety. But will taking away french fries and tater tots dramatically increase broccoli and spinach intake?

One group that thinks not is the National Potato Council, whose advocacy website on this very topic, www.potatoesinschools.com points out that potatoes are high in vitamin C, potassium, and when baked, grilled or broiled, can be a very nutritious addition to a well-balanced school lunch.

It does look like potatoes have gotten a bit of a reprieve, as this week the Senate moved to block the USDA’s proposal to adopt the 1 cup starchy vegetable limit beginning in 2012. The Senate amendment seeks to prevent, “any maximum limits on the serving of vegetables in school meal programs.” The House responded and criticized the Senate’s stance.

At this point, it does appear that the jury is still out on whether potatoes will continue to pervade school lunch trays of the future…

The American Dietetic Association has just released its 20th annual nationwide consumer survey findings: “Nutrition and You: Trends 2011“. The survey asks a series of questions to determine the general state of perceived health in the US.

Are you doing all you can to achieve balanced nutrition & a healthy diet?

• 50% responded yes – up from just under 50% responding yes since 2002

Where do you get most of your nutrition information?

• 67% listed television as the preferred source, with magazines and the internet tied for second

What foods have you increased your consumption of?

• Respondents said they are eating more vegetables (49%), whole grains (48%), fish (46%) and chicken (44%)

What foods have you cut back on?

• Beef (39%), pork (35%), dairy products (22%)

What are the foods you hear “a lot” about?

Percentage of Respondents who Have Heard "A Lot" About Certain Foods

While the results were largely anticipated – it is still interesting to acknowledge that despite (all 754) respondents’ relatively positive opinion of their own diet, two-thirds of the country is still overweight or obese.