FIBERS FOR BREAKFAST PLEASE

Les fibres au déjeuner : Sont-elles réellement importantes? Faites le point dans cet article d'Isabelle Huot Docteure en nutrition pour a Boulangerie St-Méthode.

FIBERS FOR BREAKFAST PLEASE
Collaboration with St-Méthode Bakery

Many skip breakfast for lack of time or appetite! However, this first meal is the one that allows us to most easily meet our fiber needs. It is not a surprise, the Quebec population rarely reaches the recommended daily intake, between 21 and 38 grams depending on age and sex. We would benefit by integrating them more into our diet. They have several health benefits and contribute to the feeling of satiety. There are two types of fiber, soluble and insoluble. Soluble fibers allow better control of blood sugar by distributing the arrival of carbohydrates in the blood over time, which would reduce the risk of type II diabetes. In addition, they lower blood cholesterol. Insoluble fiber has the role of accelerating the transit of food through the digestive tract. Indeed, they promote intestinal regularity and would prevent or treat constipation.

Filling up on fiber at breakfast is entirely possible. They are found in grain products, fruits, seeds and nuts. For example, a breakfast consisting of a slice of 100% whole wheat Loaf bread from the Campagnolo range spread with 30 ml (2 tbsp.) of ricotta and topped with thin slices of pear as well as 15 ml (1 tbsp.) . tablespoon) of chopped almonds already provides 7 grams of fiber. Try to vary your breakfast to make it more attractive and, at the same time, increase your daily fiber intake.


In summary

  • Few Canadians meet their fiber needs
  • The recommended daily fiber intake is between 21 g and 38 g.
  • Fiber has health benefits and contributes to the feeling of satiety.
  • Soluble fibers allow better control of blood sugar and lower blood cholesterol.
  • Insoluble fiber accelerates the transit of food through the digestive tract and promotes bowel regularity.
  • Fiber is found in grain products, fruits, seeds and nuts.
  • Varying your breakfast will make it more interesting.

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2 comments


  • Isabelle Huot Docteure en nutrition

    @Lise, voici un lien vers un site pour en apprendre davantage sur les fibres solubles et insolubles. https://www.diabete.qc.ca/fr/vivre-avec-le-diabete/alimentation/aliments-et-nutriments/les-fibres-alimentaires/
    Les fibres solubles se retrouvent dans plusieurs aliments, tels que les céréales enrichies, les légumineuses, certains légumes, les graines de lin, chia et plus encore!


  • Lise Langlois

    C’est quoi les fibres solubles et on les retrouve dans quels aliments. Merci!


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