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What is Fiber?Plant materials that are eaten but can’t be digested by human enzymes.
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How much fiber do we need???
20-35 grams a day
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Two Types of FiberSoluble FiberInsoluble Fiber
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Soluble FibersThey form a gel once in the
intestines and are easily digested by bacteria in the colon.
EXAMPLES◦Legumes◦Barley◦Oatmeal◦Some Fruits◦Some Vegetables
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Insoluble FiberDo NOT dissolve in water, Do
NOT form gels. They aid the digestive system by easing elimination waste.
EXAMPLES:◦Outer layers of whole grains “bran”◦Strings of celery
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Fiber helps preventConstipationHemorrhoidDiverticula (bulging pockets in
the colon wall that can trap feces and then become infected.
Colon CancerHelps decrease cholesterol
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Wheat Kernel
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EndospermThe soft, white inside portion of
the kernel containing starch
and proteins.Biggest portion of the kernel.White FLOUR
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BranOuter layer of the kernel, covers
the endosperm.
The bran contains a small amount of protein, large quantities of the three major B-vitamins, trace minerals, and dietary fiber - primarily insoluble
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GermSmallest part of the kernel.The germ is high in B-Vitamins
and Trace Minerals. Wheat germ can be purchased
separately and is part of whole wheat flour.
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Refined vs. WholeRefined the bran and germ are
removed leaving only the endosperm.
The whole kernel is used nothing is taken out.
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Enriched, FortifiedNurtients are added to the flour.
By law (Enrichment Act of 1942) and was amended in 1996 to include folate.◦Thimain◦Riboflavin◦Niacin◦Folate◦Iron are added.
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Stone GroundRefers to a milling process using
limestone to grind any grain, including refined grains into flour.
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Wheat BreadBread made with any wheat flour
including refined enriched white flour.
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Whole-Wheat FlourFlour made from whole-wheat
kernels
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100% Whole GrainsThe grain is entirely whole grain
with no added refined grains.
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Whole GrainRefers to a grain milled in its
entirety not refined.
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Wheat FlourFlour made from wheat, including
refined white flour.
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White FlourFlour made from endosperm that
has been refined and bleached for maximum softness and whiteness