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Superfood of the day

This superfood reduces risk of heart disease, lowers blood pressure, slows sugar absorption, and much more. The superfood I am talking about is fiber.


There are two kinds of fiber: soluble fiber and insoluble fiber. Soluble fiber can be dissolved in water and it helps to lower glucose levels and and blood cholesterol. Basically, it reduces the bad stuff. Insoluble fiber, however, cannot be dissolved in water but it moves through your body to help you poop.


According to the Harvard School of Public Health, we need about 20 to 30 grams of fiber a day but most Americans fail to achieve that goal. How can we easily eat 20 grams of fiber? One can substitute fruit juices for whole fruits, white rice for brown rice, or even add nuts into their diet. When comparing the amount of fiber in 1 medium apple to its apple juice equivalent, the medium apple has 4 times the amount of fiber of the apple juice. Therefore, consuming fresh fruits and vegetables allows one to reach their daily fiber intake.


For a more comprehensive fiber grocery list, please click on this link. When shopping, buy in bulk, use coupons, and stock up on beans to save money.


Happy shopping!


Matthew









Sources:

https://www.thecut.com/2019/03/what-does-dietary-fiber-do-and-why-is-it-healthy.html

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7 Comments


Matthew Ye
Matthew Ye
Jan 15, 2020

Of course Ana!

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What about cruciferous vegetables? Do they have a lot of fiber?

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Matthew Ye
Matthew Ye
Jan 13, 2020

Thank you dwp_18 those are great choices!

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Great things to add to big green salad: hard boiled eggs, bacon bits, klamata olives, sunflower seeds, anchovies (for Ceasar salad only), thin slices of fruit (pear, apple, or peach), blueberries, pecans, chia seeds, chicken breast or steak, maybe blue cheese crumbles once in a while. But be careful; adding too much will of course increase the calories of your salad.

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Matthew Ye
Matthew Ye
Jan 07, 2020

Awesome diperez! What kind of days and proteins do you put into your salad?

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