Fiber Lecture.doc

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Department
Nutrition Science & Dietetics
Course
NSD 225
Professor
Sarah Short
Semester
Spring

Description
S. H. Short , Ph.D.,Ed.D.,R.D. Prof of Nutrition,  Syracuse  University FIBER    Fiber  is found  ONLY IN PLANTS. 1. Definition  ­ Fiber  is a combination  of substances,  some  of which  are carbohydrates,  and  most  of which  are  not  digested  by humans. Dietary  fibers  are  classified  as  water ­soluble  or  water ­insoluble. • Water ­INSOLUBLE fiber  (more  likely to reduce constipation)  is in foods  such  as  wheat  bran  cereals,  wheat   products,  brown  rice,  cooked  lentils. • Water ­SOLUBLE   fiber   (more   likely   to   reduce   blood   cholesterol)  is in foods  such  as  apples,  bananas,  citrus  fruit,   carrots,  oats. • Some  foods  contain  both  types  of fiber  such  as  kidney  beans,   navy  beans,  green  beans,  green  peas. 2. DRI for fiber:  males  19­30  yrs  old=  38  g.  Females  19­39  =  25.       Labeling  Daily Value  for fiber  is 25  grams  for  a 2000  calorie  diet.     Health  organizations  recommend  anywhere  from  20 ­ 35  grams  /day.     Americans  should  not  take  fiber  supplements,  but  should  eat  fruits,   vegetables,  legumes,  whole ­grain  breads  and  cereals.    3. Beneficial effects  of fiber a. Promotes  weight  loss  because  high  fiber  foods  are  low calorie   foods and  most  fiber  is not  digested.  However,  hemicellulose  can  be digested  by bacteria  in the  intestine  and  yield  products  that  
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