[LarryRda]

One of the myths I have encountered regarding high fiber foods relates to how the fiber concentration is calculated. Invariably the fiber is measured in relation to the total mass of the food item. On the surface this seems reasonable. But in reality it is highly misleading. The presence of fiber in food serves several critical purposes. One is to inhibit the absorption of excessive amounts of sugar. By slowing the rate at which sugar is absorbed, it helps to reduce the amount of fat produced in the body by excessive caloric intake (versus the calories actually burned). Another is to facilitate the proper digestion and excretion of food items, thus preventing constipation and excessive fermentation.

Let us consider for the moment the humble peanut. I have heard nuts touted as a good fiber source, but whatever their other virtues may be (protein, etc), fiber is not really among them. At first blush it looks pretty good. Lets do the math.

Peanuts (dry roasted)

Nutrition Facts
Serving Size
1 oz (28.3 g)
Amount Per Serving
Calories 166
Total Fat 14.1g
Total Carbohydrates 6.1g
Dietary Fiber 2.3g
Sugars 1.2g
Protein 6.7g

A one ounce serving (28.3 grams) contains 166 calories. That comes to 5.9 calories per gram. But what do those grams consist of? Well, 6.7 grams are protein. There are 6.1 grams of carbohydrates. And of course 14.1 grams of fat. So the Total macro-nutrients come to

6.1+6.7+14.1 or 26.9 grams.

That makes an inert ratio of

(28.3-26.9)/28.3 or 5%.

Compare that to carrots which have an inert ratio of 89%. That 5% inert ratio is VERY dense calories.

Now lets look at the calorie distribution. The protein is 6.7/26.9 or 25%, a respectable figure. The carbs are 6.1/26.9 or 23%. And the Fats? 14.1/26.9 or 52%. Peanuts are over half fat.

The fiber ratio is critical. The dietary fiber is 2.3 grams.

So the fiber ratio for peanuts is

2.3/26.9 or 9%.

Carrots have a fiber ratio of 26%. Turnip Greens have a fiber ratio of 61%. Celery has a fiber ratio of 41%. I think you see where I am going with this. It is largely the fiber in our diet which stimulates peristalsis in the bowel. While dietary fiber does contain some calories, there is also a fibrous mass in vegetables which is non-soluble and mostly indigestible and aid in cleansing the colon.

The presence of natural fibers, liquids, and such like in foods which do not metabolize into calories but which do add pressure to the stomach – and consequently help stimulate a feeling of fullness – can contribute to the satisfaction of chewing and eating and satisfying appetite while not contributing to one’s girth.

This morning I had a very filling and satisfying breakfast of three raw grated carrots (unpeeled) with three pineapple rings and a generous sprinkle of cinnamon. While it filled my stomach, it actually reduces my girth because I only consumed 170 calories. I need about 1800 calories per day to maintain my weight and about 1500 or 1600 calories per day if I wish to lose weight. Obviously I can lose weight without going hungry. Rarely does my breakfast exceed 200 calories and in the evening I frequently supplement my diet with a small amount of peanut butter type snacks just to ensure I do not lose too much weight. There are quite a few vegetables that make a great breakfast. Yellow squash microwaved for three minutes with salt is less than 100 calories but make a tasty meal. Celery either raw or microwaved. If you wish to dress it up, put a small amount of olive or peanut oil on your finger and smear it on the celery, sprinkle chili powder on it, and then microwave for two or three minutes.

Vegetables sometimes need a little help to make them palatable so do not neglect your spice rack. Spices can add additional micro-nutrients along with morale. And when your stomach is creaking under the strain of a 200 calorie breakfast, you have plenty of room for calories in the rest of the day.

As to preparation, I never boil and drain. I microwave for short periods of time. I boil on medium if I am making vegetable soups, which I have every day. My daily lunch consist of a soup that start with a bunch of greens as a base – turnip greens or mustard greens or dandelion greens or kale (you get the idea). I slice these into a pot with about 3 quarts of water. Add two tablespoons of salt (or one for you low sodium types.) Slice in four medium potatoes (unpeeled), one large onion, four carrots (unpeeled), two or three ounces of beef trimmed of fat and cut very small with scissors (this is just for flavor and some amino acids), a green or yellow squash (unpeeled), three tomatoes, and a heaping tablespoon of Italian Seasoning. Sometimes I add sliced mushrooms. Sometimes I add sliced okra. Sometimes I add a cup of pinto or navy beans. Sometimes I add green beans. The soup is different every time as I rotate ingredients but the base of greens, potatoes, onion, and tomatoes is consistent. I find the cooking to be fun and the soup to be tasty.

One large bowl of soup is about 200 calories and I usually eat about two bowls. That makes a 400 calorie lunch. So by the time I get to dinner I still need to consume about 1200 calories.

I avoid steaming vegetables unless I keep the water to put in my soups. If you want chicken in your soup, peel and discard the chicken skin, steam the chicken, and discard the water. Steamed chicken tasted much better than baked or boiled and removes excess fat and toxins, which is why you discard the water.

Now you are going to say “WAIT, STOP, the greens are too bitter and the potatoes are too fattening.” Actually not at all. The potatoes absorb the bitterness of the greens so they taste very mild and potatoes are 81% inert. It is the cheese and butter and sour cream that are put on potatoes that make them fattening. I avoid concentrated dairy fats. I very rarely used sour cream or butter or cheese. Those can come in handy at the end of the day if I am calorie deficient. A microwaved potato with salt and chili powder is a moderately low density food source with complex carbs, low sugar, and low fat, that is filling and will give you energy throughout the day for only about 150 calories. Just skip the butter or margarine.

If you stay heavy on vegetables, low on meats (I am not a vegetarian), low on grains (I rarely eat bread or cereals), moderate on fruit, moderate on legumes, low on dairy, low on nuts, low on sweets, and emphasize green vegetable fibers, then you might be forced to eat that piece of cake or pie every day just to make sure you do not lose too much weight.

It really does not matter that much the quantity of food consumed. The key is the types. If you burn more calories than you eat, you will lose weight whether you wish to or not. Just focus on high fiber, high inert ratio foods.

Next time, a closer look at macronutrients.