Vegetarians may have an easier time reaching their daily fiber needs than nonvegetarians. This is because vegetarian diets have higher amounts of vegetables, fruits, soy products, whole grains, nuts and total fiber, according to the American Dietetic Association. Vegetarians and people who eat little red meat tend to have lower rates of chronic diseases such as heart disease and type 2 diabetes, according to a review published in a 2012 edition of “Public Health Nutrition.” All fiber-rich foods are healthy for vegetarians, but some high-fiber foods are especially nutrient-dense. Legumes Legumes are packed with fiber and other nutrients such as protein, iron, folate and potassium. The U.S. Department of Agriculture Nutrient Data Laboratory reports that 1 cup of cooked black beans provides about 15 grams of protein and 15 grams of dietary fiber, which is about half of your daily fiber needs. The soluble fiber in all legumes, and sterols and stanols in soybeans, can help reduce high cholesterol levels, according to the U.S. Department of Health and Human Services. Whole Grains Whole grains such as quinoa, brown rice, oats, barley and whole-grain cereals are excellent sources of plant-based fiber for vegetarians. For example, the U.S. Department of Agriculture reports that 1 cup of cooked quinoa provides you with about 5 grams of dietary fiber. A review published in a 2012 edition of “Current Atherosclerosis Reports” suggests that eating whole grains positively affects your risk for developing heart disease and obesity, which could be partially due the high-fiber content of whole grains. Nuts and Seeds Nuts and seeds are not only rich in fiber, they also provide vegetarians with an excellent source of protein and healthy unsaturated fats. One ounce of almonds, equivalent to about 23 almonds, provides about 4 grams of dietary fiber, 6 grams of protein and 14 grams of fat, according to the U.S. Department of Agriculture. Many nuts are also rich in vitamin E, which is an important antioxidant that may have anti-aging properties and help keep your immune system strong, according to MedlinePlus. Fiber Requirements Although many Americans fail to meet their daily fiber requirements, vegetarians often have an easier time meeting their fiber needs because of a diet rich in plant-based foods. According to the Dietary Guidelines for Americans 2010, men should aim for 38 grams of fiber daily, while women need 25 grams of fiber each day. In addition to legumes, whole grains, nuts and seeds, fruits and vegetables are another excellent source of fiber and vitamins for people following a vegetarian diet.
Posted on: Fri, 19 Jul 2013 15:05:42 +0000
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