Goal 3: Understanding The Facts Around Fiber, Cholesterol, and Saturated Fats
Topic 1: A Few Words About Fiber
Simply put, fiber helps us with regular bowel movements and improves nutrient absorption. There are two types of fiber, both of which are essential for maintaining digestive health: soluble and insoluble fiber.
- Soluble Fiber: Soluble fiber forms a gel-like substance in your intestines when high-fiber foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and certain fruits and vegetables are consumed. I was amazed when my instructor informed my class during my first nutrition course in 2014 that soluble fiber decreases the absorption of cholesterol and sugar. It wasn’t widely known back then, but now you might see commercials touting that fiber slows sugar absorption and improves cholesterol levels.
- Insoluble Fiber: Insoluble fiber adds bulk to your stool and is found in the same foods as soluble fiber. It helps food pass through the stomach and intestines more quickly, preventing constipation.
Transitioning to a High-Fiber Diet
As you move from an unbalanced diet to a balanced one with more fiber, you may notice changes in your stool. You could experience one of three outcomes: constipation, diarrhea, or the ideal stool that’s soft and smooth like soft-serve ice cream. Here are some tips to ensure a smooth transition:
- If You Are Constipated: You are likely not drinking enough water. This is rare with a high-fiber diet if you’re eating plenty of fruits and vegetables, as they naturally provide water. If constipation occurs, it may be because you’re eating more grains than fruits and veggies. Aim for 6-7 servings of fruits and vegetables daily. A homemade smoothie in the morning can give you a good start with 3-4 servings of fruits and/or veggies. If constipation persists, see your doctor.
- If You Have Loose Stools: You might not be eating enough. This is a common issue when transitioning to a plant-based diet. If you start eating more fruits and veggies and notice loose stools 2-3 times a day, ensure you are consuming enough food. A balanced plant-based lifestyle includes more than just fruits and veggies. For example, a typical day might include a smoothie for breakfast, a bowl of quinoa and nuts for a snack, chili for lunch, fruit as an afternoon snack, black bean tacos for dinner, and maybe a scoop of ice cream for dessert. This is probably more than you’re used to eating, so don’t skip meals. Proper consumption ensures that insoluble fiber can regulate your stool. If the issue persists, consult your doctor
Topic 2: Understanding Cholesterol and Saturated Fats
Cholesterol and saturated fats are major contributors to the obesity, diabetes, and hypertension pandemics, so it’s crucial to understand them. Your family history can play a significant role in how these factors affect your health, and for many, including myself, it’s a key reason to adopt a plant-based diet. Let’s delve into the facts to clarify what the fuss is all about.
Cholesterol
Cholesterol is a fatty substance produced by your liver and found in certain foods. It is essential for building cell membranes and producing hormones, but having too much cholesterol in your blood can lead to serious health issues.
- LDL (Low-Density Lipoprotein): Often referred to as “bad” cholesterol, high levels of LDL can lead to plaque buildup in arteries, increasing the risk of heart disease and stroke.
- HDL (High-Density Lipoprotein): Known as “good” cholesterol, HDL helps remove LDL from the bloodstream. Once thought to be a good indicator of risk, recent research has found HDL does not play a huge role in reducing risk.
The human body synthesizes all the cholesterol it needs in the liver. Cholesterol is vital for creating hormones and vitamin D, some of the most important components of the human body. Since our bodies produce sufficient cholesterol, additional dietary cholesterol isn’t necessary. Health professionals and researchers nationwide now understand that excess cholesterol increases the risk of many chronic conditions, such as diabetes, high blood pressure, stroke, heart attack, and even Alzheimer’s disease.
Plant-based diets have repeatedly proven effective in preventing many chronic diseases. However, we recognize that many Americans find it challenging to switch to a fully plant-based diet, and it’s understandable. Meat is a staple of the American diet. Our goal is to help you balance your diet to include healthy amounts of meat.
How Much Cholesterol is Recommended?
The USDA used to recommend that the average person consume no more than 300mg of cholesterol per day. However, this level is still associated with an increased risk of chronic diseases. I recommend that my patients aim for even lower levels, around 150mg per day. While the US Dietary Guidelines no longer specify a cholesterol limit, it’s important to note that the meat industry significantly influences these guidelines. Trust the science and listen to nutritionists and dietitians: reducing cholesterol intake is beneficial for your health.
USDA’s reported cholesterol in some of the most commonly eaten animal foods:
| 1 Egg | 4 oz Chicken | 3 oz Beef | 3 oz Fish | 3oz Shrimp | 1 tbsp Butter | |
|---|---|---|---|---|---|---|
| Cholesterol (mg) | 187 | 61.5 | 77 | 54 | 189 | 31 |
Saturated Fats
Saturated fats are found in animal products such as meat and dairy, as well as certain plant oils like coconut and palm oil. These fats can raise your LDL cholesterol levels, leading to the same risks associated with high cholesterol.
USDA’s reported saturated fats in some of the most commonly eaten animal foods:
| 1 Egg | 4 oz Chicken | 3 oz Beef | 3 oz Fish | 3oz Shrimp | 1 tbsp Butter | |
|---|---|---|---|---|---|---|
| Total Fat (g) | 5 | 9.5 | 13 | 10 | .3 | 12 |
| Saturated Fat (g) | 1.6 | 2.5 | 2.5 | 2.1 | .1 | 7 saturated and .5 trans fat |
The Impact on Health
- Obesity: High intake of saturated fats and cholesterol-rich foods can lead to weight gain, which is a significant risk factor for developing diabetes and hypertension.
- Diabetes: Excessive saturated fat can impair insulin sensitivity, increasing the risk of type 2 diabetes.
- Hypertension: High cholesterol levels can contribute to the hardening and narrowing of arteries, leading to high blood pressure.
Why Consider A Plant-Based Diet?
A plant-based diet can help manage cholesterol and saturated fat intake effectively. Plant foods typically contain no cholesterol and are often low in saturated fats, making them an excellent choice for heart health.
Learn more about cholesterol and plant based diets by reading my most recent article on the topic “What Do We Know? Plant-Based Diets & High Cholesterol”.
Before moving on to the next section, take your final quiz: Quiz 3, once you’re done, you will have finished the Learn Section! Now you can move on to the Planning section.
*All of the information here is from the author’s ongoing nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.
