The Importance of Fiber
Choosing whole grain foods that are high in fiber, such as Quaker Oatmeal Weight Control and whole grain breads and cereals, can help fill you up and provide essential nutrients your body needs to metabolize calories from food. Since both of these factors are beneficial for weight management, it is important to understand the difference between the types of fiber. It is also important to know how to incorporate fiber into your daily diet.
There are two types of fiber and you need both
- Insoluble fiber (the type that does not dissolve in water and is found in wheat bran, oats, whole grains and vegetables) helps promote regularity.
- Soluble fiber (the type that dissolves in water, found in oat bran, oats, beans, apples and carrots) helps lower blood cholesterol levels and may help maintain healthy blood sugar levels already within the normal range.
How can you incorporate fiber into your daily diet?
The best way to incorporate fiber into your daily diet is by choosing fiber-rich foods, not fiber supplements. Fiber containing foods offer other nutrients, like vitamins, minerals and protein, while supplements may not. Consider adding these healthful foods into your daily menu:
| ||Total Grams of Fiber ||Grams of Soluble Fiber |
|Quaker Oatmeal Weight Control ||6 ||4 |
|Quaker Oatmeal (Old Fashioned & Quick) ||4 ||2 |
|Whole grain cereals ||3+ ||Varies |
|Instant Quaker Oatmeal (Regular Flavor) ||3 ||1 |
|Medium unpeeled apple ||3 ||1/2 |
|Medium Orange ||2 ||1 |
|Strawberries, 2/3 cup ||3 ||1 |
|Green beans, 2/3 cup, cooked ||2 ||1/2 |
|Kidney beans, 2/3 cup, cooked ||5 ||1-1/2 |
|Barley, 2/3 cup, cooked ||5 ||2 |
|Cauliflower, chopped, 1 cup, raw ||2 ||1 |
|Broccoli, chopped, 1-1/4 cup, raw ||3 ||1 |
Source: USDA Provisional Data and the Quaker Oats Company