Karma_YW August-2018 Dummy

24 wellness
focus
Ways To Get More Fibre
While most carbs break down
into sugar, fibre stays intact as
it passes through your digestive
system. Eating fibre helps you feel
fuller for longer. It also slows the
time it takes digestible carbs to be
absorbed into your bloodstream.
That helps regulate your blood
sugar levels.
Whole grain foods are
a natural source of dietary fibre.
Unlike refined carbohydrates
like white bread, whole grains
retain bran. To identify whole
grains, look for these ingredients
on labels: Whole wheat, hard red
winter wheat, barley, oats, rye,
brown rice, buckwheat, millet,
oatmeal, and sorghum. Not all
whole grains are made the same,
though. Read the labels to identify
the fibre content for whole grains.
Eating vegetables can
increase your fibre consumption.
Non-starchy vegetables like
amaranth, artichoke hearts,
asparagus, baby corn, green beans,
sprouts etc. Low-starch vegetables
include green leafy vegetables
like kale, spinach, Asian greens,
cabbage, salad greens like rocket,
lettuce, watercress, cucumber,
broccoli, capsicum, sprouts, carrots
etc. All these are a low-calorie,
high-fibre choice.
Legumes are very rich in
fibre, as well as protein, carbs,
vitamins and minerals. Replacing
meat with legumes in a few meals
per week is linked to increased
life span and a decreased risk of
several chronic diseases. Highfiber
legumes include black beans,
edamame, lima beans and baked
beans.
Some more sources of high
fibre include fruits like
raspberries, pears and apples with
skins, bananas and oranges, and
nuts like almonds, pistachios,
pecans etc. Some of the
popular high-fibre foods are
cooked brown rice, oatmeal,
quinoa and popcorn.
yourwellness.com • Volume VII • Issue III • August 2018