Quick Tips on Good Carbs

Makes Taking Fiber Easier

By Maria Prihtamala Omega

Carbohydrates or fats are an important part of a healthy diet as they give fuel supply you need to get through the day, fight fatigue, and leave you full. But there are problems in choosing the right types of carbohydrates. Healthy carbohydrates have complex structure and rich fiber. Complex carbohydrates are found in whole grain, brown rice, whole wheat (stone ground), millet, quinoa, or beans, legumes, fruits and vegetables. The complex ones are rich in nutrients and stay feeling full and satisfied because of long-lasting energy. Simple carbohydrates can be found in white flour, white rice, and sugary food that should be avoided. They have plenty of empty calories and provide only short-lived energy leaving you hungry for more. Moreover, having fibre-rich diets have many health benefits. The positive effects on your digestive health, regular bowel  movements, that helps you avoid constipation so you don’t need medicinal laxatives. Fiber is also recommended as a part of a healthy and balanced diet. There’s a fact that most Canadian women get less than 25 g of fibre every day and Canadian men have less than 38 g of  daily fibre they need as a part of a healthy diet. Fiber can be found in fruits, vegetables, nuts, and grains, for example, as listed in Table 1., below.

                    Table 1. The Source of Food and the Amount of Fibre (g)

Food	Fibre (g)
GSK BenefibreR  1 tsp (Figure 1.)	3
Fruits such as Avocado, ½ fruit Pear, with skin, medium Apple, with skin, medium	6.7 5.0 2.6
Vegetables i.e. Artichoke, cooked, 1 medium Broccoli, fresh, cooked, ½ cup Carrot, cooked, ½ cup	6.5 2.3 2.2
Whole grains for instance Bran cereal, 30 g Wheat germ, raw, ¼ cup Whole wheat bread, 1 slice	12.0 3.5 2.4

It can be difficult to regularly get enough fibre every day from the food you eat. Adding a fibre supplement can be a good choice for many people. Benefibre^R is a fibre supplement you can have every day, not a laxative medicine, so it’s safe for daily usage. It can be used by anyone looking to add their fibre intake and can be added into a healthy lifestyle which involves a balanced diet rich with fruits and vegetables and regular exercise. Benefibre^R has inulin from the chicory root, 100% natural prebiotic, no sugar added, gluten free, no added fillers and artificial flavours, colors or sweeteners, clear, taste-free, dissolves completely, great for cooking, does not thicken or swell and does not pose a choking hazard, provides only 5 calories per dose, can be mixed in water, coffee, juice or soft food, does not interfere with medications that can be taken with food, promotes regularity, can be given via tube feeding, and requires only 125 mL of liquid or soft food. In addition to the carbohydrates from whey, we should know about certain food additives such as peroxidase in whey products (see the attachment, http://www.slideshare.net/PrihtaMala/document-consultationengwhey-61255442).

So, are you getting enough daily fibre? (See Table 1 and Figure 1.).

Figure 1. GSK Benefibre^R Fibre Supplement, Supplement de fibres (www.dieticians.ca)