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Fiber Considered A 'Good' Carb

Posted - Jun. 15, 2004 at 6:20 a.m.



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ROCHESTER, Minn., Jun 14, 2004 (United Press International via COMTEX) -- The low-carb craze is everywhere, but the truth is, there are good carbs and bad carbs, Mayo Clinic researchers said.

Fiber ranks among the good sources of carbohydrates. A high-fiber diet may reduce the risk of diabetes, some gastrointestinal disorders, high cholesterol, coronary artery disease and obesity, the researchers said, and suggested some ways to increase fiber in the diet:

-- Eat a high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to cereal.

-- Add bran cereal or unprocessed bran when making foods such as meatloaf, breads, muffins, cakes and cookies.

-- Choose whole-grain bread instead of white bread. Look for breads made with 100 percent whole-wheat flour.

-- Substitute whole-wheat flour for half or all of the white flour when baking.

-- Experiment with whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta and bulgur.

-- Try adding canned kidney beans, garbanzos and other beans to canned soups or salads.

-- Eat snacks that are high in fiber, such as fresh and dried fruits, raw vegetables, low-fat popcorn and whole-grain crackers.

-- Add barley to soups and stews.

-- Eat generous quantities of vegetables and fruits.

Copyright 2004 by United Press International.

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