Originally published February 21 2006
A high-fiber diet promises to fill your stomach and stop your hunger
by Mike Adams, the Health Ranger, NaturalNews Editor
The Salt Lake Tribune looks at the health benefits of a high-fiber diet.
You can lose a few pounds - or just avoid gaining weight - if you know how to shop wisely at the supermarket, according to Janis Jibrin, author of Good Housekeeping's new book, The Supermarket Diet (Hearst Books; $19.95).
Jibrin said the secret is knowing which foods are the healthiest and how to read the food labels.
Many high-fiber foods (think oatmeal) help moderate your blood-sugar level and keep your insulin level low.
Low insulin has been linked to lower body fat and lower risk of diabetes.
That's why high-fiber foods are usually lower in calories than low-fiber foods.
For example, a cup of apple juice has no fiber and 117 calories; a cup of sliced, unpeeled apple has 3.4 g fiber and 74 calories.
All fats are not created equal - only certain kinds are linked to heart disease, inflammation and other ills.
Omega-6s are found in: corn oil, soybean oil, safflower oil and sunflower oil.
flaxseed oil, walnuts, wheat germ, edamame (young, green soybeans) and canola oil.
Omega-3s ease arthritis symptoms and help reduce the risk of heart disease and depression.
While you can't eliminate saturated fat from your diet - small amounts of it are found in oils rich in healthy fats, such as olive oil - you can cut back.
Trans fat is worse than saturated fat because not only does it raise levels of LDL ("bad" cholesterol), but it lowers levels of HDL ("good" cholesterol).
The good news: The government is requiring manufacturers to list trans fat amounts on labels, and companies are removing the fat as a result.
On another matter: To help you prevent a cold this season, Good Housekeeping offers this advice: Wash your hands frequently.
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