DASH Diet For Dummies by Sarah Samaan & Rosanne Rust & Cindy Kleckner

Author:Sarah Samaan & Rosanne Rust & Cindy Kleckner [Samaan, Sarah]
Language: eng
Format: azw3
ISBN: 9781119740810
Publisher: Wiley
Published: 2020-10-28T00:00:00+00:00

Total carbohydrate

The total carbohydrate entry on the Nutrition Facts label refers to all types of carbohydrates — sugar, complex carbohydrate, and fiber. The total carbohydrate entry is especially important to refer to when counting carbs, such as in diabetic meal planning, because all types of carbohydrates affect blood glucose.

Dietary fiber is important in weight control and can also help lower blood cholesterol levels. Unlike sodium and fat, you want to add more fiber to your diet when following the DASH eating plan. The best approach to adding fiber to your diet is to consume more fresh fruits and vegetables. These foods add fiber and all-important phytochemicals. A half-cup serving of a fruit or vegetable provides you with 3 to 5 grams of fiber, and black beans provide a whopping 8 to 10 grams of fiber per serving. If you follow the DASH diet guidelines of 8 to 10 servings of fruits and veggies daily, you’ll easily consume 20 to 30 grams of fiber per day.

For packaged foods, the Whole Grains Council has created special stamps to help consumers identify products that are whole grain (see Figure 12-2):

The basic stamp displayed on a product means that it contains at least 8 grams of whole grain but contains primarily refined grain.

The 100% stamp displayed on a product means that all its grain ingredients are whole grain, and a full serving of the product has at least 16 grams of whole grain.

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