R.D

Institute of Medicine (IOM) recommends somewhat lower intakes, ranging from

45 to 65 percent of calories from carbohydrates. 3Both organizations agree that whole plant foods, such as vegetables, fruits, whole grains, legumes, nuts, and

seeds, should provide most of these carbohydrates.

These health authorities set the lower end of the recommended carbohydrate

range (45 to 55 percent of calories) to ensure that people eat enough

carbohydrates to meet energy needs. The lower limits also ensure ample intakes

of the beneficial compounds associated with carbohydrate-rich foods: fiber,

minerals, vitamins, antioxidants, and phytochemicals.

TYPES OF FIBER

Fiber has traditionally been divided into two categories: soluble and insoluble.

Examples of soluble fibers are gums, mucilages, and pectins. Cellulose and

lignin are examples of insoluble fiber.

Guar gum,

mucilages, and pectin are all examples of viscous fiber. Cellulose and lignin are

examples of nonviscous fiber.

fermentable types of fiber, such as cellulose, resistant

starch, and lignin, make an impressive contribution to stool bulk. Wheat bran is

an excellent example of a food rich in these less-fermentable fiber

Overweight and obesity. High-fiber foods are associated with reduced

overweight and obesity. Generally, high-fiber foods take more space on plates

and in stomachs; they also require more chewing. Many high-fiber foods are less

energy dense, meaning they have fewer calories for a specific volume of food.

All these factors contribute to satiety or feelings of fullness. 11

additional steps also may be taken:

• Eat at least one serving of legumes (½ to 1 cup/125 to 250 ml) per day. Add

beans to soups, stews, loaves, and patties; top salads with them. Note that

processed alternatives, such as tofu and vegan meat substitutes, are much lower

in fiber.

• Aim for nine or more servings of vegetables and fruits each day. Wash but

don’t peel fruits and vegetables. Eat a good proportion of these foods raw.

There are two main causes of gas: swallowing air and bacterial fermentation

of carbohydrates that reach the large intestine. The following suggestions will

help to keep gas production tolerable.

To reduce the amount of air swallowed:

• eat slowly and with the mouth closed

• chew food well

• avoid drinking carbonated beverages, chewing gum, and sucking on candies

• make sure dentures fit properly

diminish the impact of undigested carbohydrates that reach the colon:

• Reduce the oligosaccharides in beans. Beans are among the most

notorious flatulence producers. The offending compounds are raffinose,

starchyose, and verbacose—oligosaccharides that can’t be broken down before

they reach the colon because humans don’t produce alpha-galactosidase, the

enzyme needed to break apart the bonds in the oligosaccharides found in beans.

They arrive in the colon relatively undigested and are fermented by bacteria in

the colon, resulting in intestinal gas. There are a number of ways to reduce

oligosaccharide intake from beans:

1. Use fresh beans instead of dried beans because their oligosaccharide content

is much lower.

2. Buy only as many dried beans as can be used within a few months. The

longer beans are stored, the higher their oligosaccharide content becomes.

3. Soak beans for about twelve hours or overnight; discard the soaking water

and rinse well before placing in fresh water and cooking. Plan ahead for a

double soak, during which this procedure is completed twice before

cooking. If there’s no time to soak, boil the beans briefly, let them sit in the

water for an hour or two, discard the soaking water, rinse well, and cook in fresh water. When boiling beans, remove any white foam that forms at the

surface; this foam contains oligosaccharides.

4. Sprout legumes. Sprouting converts oligosaccharides into sugars. 31Sprouted mung beans, lentils, and peas can be eaten raw. Other legumes should be

cooked after sprouting. Soak beans for twelve to twenty-four hours, drain,

and rinse well; then sprout for at least one to three days, or until small

sprouts appear. Be sure to rinse and drain two or three times a day. Once the

beans have a tiny sprout, they’re ready to cook; sprouting cuts cooking time

in half.

5. Start with small portions of beans and gradually increase the portion size.

This will allow time for more formation of bacterial flora that can

completely digest oligosaccharides.

6. Make sure beans are thoroughly cooked. Undercooked beans are more

difficult to digest. Beans are sufficiently cooked when they can easily be

crushed between the tongue and the roof of the mouth.

7. Rinse canned beans well before eating.

8. Select small legumes that are easier to digest. The least problematic are

skinless, split legumes, such as mung dahl (split mung beans), red lentils,

and split peas. Generally, smaller beans, such as adzuki and mung beans, are

easier to digest than large beans, such as lima or kidney beans.

9. Include fermented bean products, such as tempeh and miso, and lower-fiber

legume options, such as tofu.

Improve gut flora. Take probiotics in supplement form or use in preparing

fermented vegan cheeses, yogurts, and other dishes.

• Avoid overeating. Eat smaller meals; stop eating when 80 percent full.

Fiber can bind calcium, iron, and zinc and reduce their absorption, although

these minerals are at least partly liberated during fermentation in the large bowel.

Short-chain fatty acids (also products of fermentation) help to facilitate their

absorption from the large bowelIn addition, compared to refined foods, high-fiber whole foods generally provide enough extra minerals to compensate for

any losses incurred.