Dietary Fiber and Complex Carbohydrates (2804)

With all the talk these days about what we shouldn't eat, it's nice to know that there is one kind of food we can and should enjoy more often. That's right, Americans have been advised to increase their intake of foods high in carbohydrates and fiber while reducing fat and sugar intake.

What's so special about starch and fiber? To begin with, foods high in fiber and carbohydrate are often good sources of vitamins and minerals without containing excess calories or fat.

These foods give you a feeling of fullness that lasts longer than if you ate a sugary food.

Forget what you've heard about how fattening carbohydrates are. The truth is, most of us get our extra calories from fat, sugar and alcohol—not from foods high in carbohydrates and fiber. Pasta, potatoes, and bread get their "fattening" reputation from what we put on them. Use high-fat items such as butter, margarine, gravy, cream sauces and mayonnaise sparingly.

Foods with dietary fiber help the digestive system work properly. Different types of fiber work differently in the body, so you should eat a variety of high-fiber plant foods to get all the benefits of the various kinds of fiber.

A typical American adult consumes only 10-15 grams of dietary fiber each day. Many health experts say we would be better off if we doubled this amount.

Here are just some of the many plant foods that are good sources of carbohydrates and fiber: whole-grains (breads, rolls, bagels, hot and cold breakfast cereals, oatmeal, spaghetti, noodles, rice), potatoes, corn, peas, beans, carrots, broccoli, cabbage, cauliflower, apples, pears, peaches, berries, cherries, oranges, bananas, nuts, and sunflower seeds.

If you eat these foods more often, you'll get more carbohydrates and fiber. For most Americans, this is a step in the right nutritional direction.

For more information on this subject, Please visit the College of Agricultural Sciences Publications Web site.

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