Re: Whole-Grains provide a lot more fiber, than fruits & vegetables

Ron Peterson wrote:



Whole wheat bread supplies 5 g of fiber for a 100 calories serving.

Broccoli supplies 20 g of fiber for a 100 calorie serving.

Some fruits and vegetables supply more fiber per 100 calories than most
of the grain products, except for bran cereal.

See:
http://www.wehealnewyork.org/healthinfo/dietaryfiber/fibercontentchart.html


Thank you Ron Peterson.

Also see the dramatic near-instant improvement in plasma lipids and colon function from a very high fruit/veg "starch-free" regime compared to a whole-grain starchy regime:

Metabolism. 2001 Apr;50(4):494-503.

Effect of a very-high-fiber vegetable, fruit, and nut diet on serum lipids and colonic function.

Jenkins DJ, Kendall CW, Popovich DG, Vidgen E, Mehling CC, Vuksan V, Ransom TP, Rao AV, Rosenberg-Zand R, Tariq N, Corey P, Jones PJ, Raeini M, Story JA, Furumoto EJ, Illingworth DR, Pappu AS, Connelly PW.

Clinical Nutrition and Risk Factor Modification Center, Department of Medicine, Division of Endocrinology and Metabolism, St. Michael's Hospital, Toronto, Quebec, Canada.

We tested the effects of feeding a diet very high in fiber from fruit and vegetables. The levels fed were those, which had originally inspired the dietary fiber hypothesis related to colon cancer and heart disease prevention and also may have been eaten early in human evolution. Ten healthy volunteers each took 3 metabolic diets of 2 weeks duration. The diets were: high-vegetable, fruit, and nut (very-high-fiber, 55 g/1,000 kcal); starch-based containing cereals and legumes (early agricultural diet); or low-fat (contemporary therapeutic diet). All diets were intended to be weight-maintaining (mean intake, 2,577 kcal/d). Compared with the starch-based and low-fat diets, the high-fiber vegetable diet resulted in the largest reduction in low-density lipoprotein (LDL) cholesterol (33% +/- 4%, P <.001) and the greatest fecal bile acid output (1.13 +/- 0.30 g/d, P =.002), fecal bulk (906 +/- 130 g/d, P <.001), and fecal short-chain fatty acid outputs (78 +/- 13 mmol/d, P <.001). Nevertheless, due to the increase in fecal bulk, the actual concentrations of fecal bile acids were lowest on the vegetable diet (1.2 mg/g wet weight, P =.002). Maximum lipid reductions occurred within 1 week. Urinary mevalonic acid excretion increased (P =.036) on the high-vegetable diet reflecting large fecal steroid losses. We conclude that very high-vegetable fiber intakes reduce risk factors for cardiovascular disease and possibly colon cancer. Vegetable and fruit fibers therefore warrant further detailed investigation. Copyright 2001 by W.B. Saunders Company

Publication Types:

* Clinical Trial
* Randomized Controlled Trial


PMID: 11288049 [PubMed - indexed for MEDLINE]

---

Whole grains are fantastic compared to refined grains. But, vegetables
and fruits provide more powerful protection on a unit energy basis.

Since most people don't make fruits and nonstarchy vegetables a
considerable fraction of their kcals, they miss out on some of the
greatest potential benefits.

I have nothing against whole grains, but I feel strongly that fruits
and vegetables should be increased significantly in the diet, with
a corresponding de-emphasis on whole grains, not only for CHD health
and cancer risk reduction, but also for a reason as simple as
nutrient density.


.

Relevant Pages

  • ORAC experiment in humans
    ... Tables showing the ORAC scores of various fruits and vegetables have been presented on ASD recently. ... In a trial of 12 healthy women studied in a metabolic ward, consumption of a diet depleted of dietary carotenes for 2 months resulted in increased rates of lipid peroxidation.22 In the other trial, increased consumption of monounsaturated fatty acids was associated with a lower susceptibility of LDL cholesterol to in vitro peroxidation.23 In a clinical trial of fruit and vegetable consumption, a diet high in fruits and vegetables increased serum antioxidants, including carotenoids and flavenoids24; however, the effects on lipid peroxidation were not examined. ...
    (alt.support.diabetes)
  • Re: Whole dietary patterns vs. reductionist approach
    ... > Do you realize how many vegetables you need to eat to gain any ... diet intervention I cited, subjects consumed 5 kg/vegetables and fruits ... I think that you mean non-fiber carbohydrate. ...
    (sci.med.nutrition)
  • Re: Whole dietary patterns vs. reductionist approach
    ... >> significant carbohydrate calories? ... Eating A lot vegetables is always a good ... > were derived from sweet fruits, ... No comparison to my diet of choice - ...
    (sci.med.nutrition)
  • Re: Whole dietary patterns vs. reductionist approach
    ... > but these were all from fruits, vegetables, legumes, and to a lesser extent, ... That kind of diet is very close to the healthiest I ... (Nurses' Health Study, Health Professionals' Follow-Up Study) ...
    (sci.med.nutrition)
  • Re: Whole-Grains provide a lot more fiber, than fruits & vegetables
    ... Whole wheat bread supplies 5 g of fiber for a 100 calories serving. ... Some fruits and vegetables supply more fiber per 100 calories than most ...
    (sci.med.nutrition)
Quantcast