Confused Day Tuesday: Foods with "Fiber"

Are you a confused consumer, trying to get more fiber, but not exactly sure where to turn?  I mean there are the obvious answers, apples, oats, beans etc. But what about those very tempting chocolate bars with fiber added?  In a recent short-term study these "Fiber-rich" bars were put to the test.  In short, they failed to to keep women full and satisfied.   Does this mean they are bad? No, but what this does mean is that you're probably better off getting your fiber from the true sources; fruits, vegetables and whole grains.

Let me explain......

The fibers being added to many foods (especially snack foods like breakfast bars) these days are called Isolated Fibers.  They get their name from the fact that they are isolated from plants.  So, let's just use apples as a hypothetical example.  Let's say I was a food manufacturer and I wanted to add more fiber to my snack bars.  Instead of adding the entire apple to my bar (probably not possible) I would isolate the fiber from the apple and insert it into my bar.  Now, granted, this isn't really what happens, but you get the idea.


So now food manufacturers, well aware that Americans are trying to get more fiber in their diets, are adding these "isolated fibers" to things like snack bars, and even cottage cheese and yogurt (you may see the words "inulin" or "chicory root extract" on a food label; that's isolated fiber).

Source: iStock Photo

I've actually had conversations with people who claim to get their fiber from yogurt and 2-3 snack bars a day.  This is sad, in my opinion, because many times that means they are ignoring fruits, vegetables, and whole grains.  But why eat those fruits and veggies if you can get fiber in yogurt?!  I'll tell you why; yogurt, cottage cheese, and snack bars are missing the phytonutrients/antioxidants (and so much more left to be discovered) found in these wholesome plant foods.Want to read more about isolated fibers?  

Who needs to eat vegetables when you can get fiber in juice and yogurt now?!  Ummmm, WE ALL DO!

In the the article I linked above, they end by saying;

Slavin said she thinks it's the total experience of eating fiber-rich foods - the chewing, the sight of a big bowl of oatmeal - that makes people feel more satisfied. "You really know you're eating fiber," she said.

With a fiber-added chocolate bar, the experience is different. "With these products, it's like eating a brownie," Slavin said.

Of course, fiber is only one of the nutrients we need. Slavin said that even if you do choose fiber-added processed foods, you still need to eat fruits, vegetables and other "whole foods" that give us a range of nutrients.

In general, experts recommend limiting processed foods in favor of whole ones.

AMEN!

The Berkeley Wellness Letter published a great article all about them back in December of last year.  It's worth reading, if you have the time.  I also wanted to share this article about the differences between all the new "smart pastas" (with extra fiber, omega-3, protein, etc.) and ones with whole grains.  Sometimes it can be confusing as far as which one is the best choice.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

The Inside Scoop On Nutri-Grain Superfruit Fusion Bars

Michael Pollan explained in his book, The Omnivore's Dilemma, that "The more anxious we are about eating, the more vulnerable we are to the seduction of the marketer and the expert's advice".

Basically, as more and more information comes out about food, health, and nutrition, and more conflicting evidence is thrown around on the television, the internet, magazines, etc., we have become overwhelmed and anxious about food. This has caused us to lose the ability to make decisions for ourselves, thus we feel it's easier to assume what we read must be true, and we are willing to spend the money if a company says something is "healthy".

Here is a great example:

Bottom Line

- Nutri-Grain bars are a healthier snack, compared to many snacks available.

- Nutri-Grain bars do provide 8 grams of whole grains per serving, which likely adds some antioxidant power to the bars.

- The pomegranate and cherries in this bar are simply for flavoring, not for health, despite what the marketers want us to believe.

- Any bar with more than five separate sources of added sugar is probably not the best bar to count on for antioxidants.

- Eat a pomegranate soon. They are available in a grocery store near you! And, they are a true superfood/superfruit. Check out this video about how pomegranates (REAL ONES!) may help prevent breast cancer.



- The best way to get antioxidants is from fruits, vegetables, and whole grains, not a snack bar that has had them added (although, as I said in my video, Nutri-Grain bars do have some whole grains) Scientists haven't even figured out all of the phytonutrients in whole grains, fruits, and vegetables, which may be working with the different antioxidants to help them provide their vast array of benefits in our bodies. Therefore, their benefits simply can't be mimicked in a fortified food or supplement.


QUESTION: Have you tried these Nutri-Grain bars? What's your favorite way to get your antioxidants?