Benefits of Whole Grains, Part 3

Fiber

Fiber is the skeleton of all plants. The plant cell walls. In general, the nourishment is inside; the fiber is in the wall. Fiber is concentrated in the outer coats of grains–wheat, barley, or corn. Chemically fiber is partly of cellulose, and non-cellulose polysaccharides and a little bit of non-carbohydrate material.

Fiber is the part of the plant food which is not absorbed during its passage through the small bowel. All other nutrients, as well as sugar, fat, and protein are absorbed in the small bowel.

Substitute whole grain products for refined products. If it doesn’t say 100% whole wheat/grain, it isn’t. Many whole wheat products are bleached/unbleached wheat flour with coloring. Watch out for high hidden fat content in processed foods. Leave skins on vegetables and fruits. Why peel the carrots going into a carrot cake? apples into an apple pie or muffins? Potato skins do contain compounds called glycoalkoloids that can cause headaches, diarrhea, and nausea in some people, but the incidence is very rare when eating a usual serving of potatoes. The presence of one of these glycoalkoloids called solanine is developed from chlorophyll build-up in potatoes that have been exposed to light for a time. These potatoes will have a greenish cast. Use this greenish cast as the “red light” on eating the skins. Otherwise, wash well, cut out any bad spots and budding eyes, and enjoy the highly nutritious skins. Try adding 4 medium carrots to 4-6 potatoes for your next batch of mashed potatoes.

Fiber is divided into soluble and insoluble. Some foods have both, some have mostly one or the other. Both forms combat constipation by softening and enlarging the stool.

Soluble: Substances that dissolve and thicken in water to form gels. Beans, oatmeal, barley, broccoli, and citrus fruits all contain soluble fiber, and oat bran is a rich source. Tends to slow passage of material through the digestive tract. Helpful to lower blood cholesterol, decrease fat absorption, and moderate wide swings in blood sugar levels.

Nonsoluble: Roughage, woody or structural parts of plants, such as fruit and vegetable skins and outer coatings, bran of wheat kernels. Insoluble fiber tends to speed passage of material through the digestive tract. Helpful in softening stools, regulating bowel movements through the colon, reducing colon cancer risk, and reducing the risk of diverticulosis and appendicitis.