HEALTH
GOOD FOR YOU BAD FOR YOU // ADDED FIBER
> Sometimes it's hard to tell.
High-fiber diets are all the rage, but are you getting enough of what you actually need? Melissa Goucher, Olathe senior, says she sees cereals, granola bars and breads labeled as "fortified with fiber" more now than ever, but still has no idea what it means. She says she assumes fortified fiber is good for you, but doesn't make it a priority in her diet because "there seems to always be some new health trend."
Experts say Goucher may be on to something.
A high-fiber diet is helpful in controlling cholesterol, blood pressure, digestion and
Faking it! Just because a food item is "fortified with fiber" doesn't mean it's healthier. Skip foods with added fiber and go for those that have a natural supply, like raspberries.
hunger, but few people know that there are two different kinds of fiber. Keri Glassman, a nutritionist and contributing author to Women's Health, says men need 30 to 38 grams of fiber a day while women need 25 to 30. She says most people consume insoluble fiber, rather than its counterpart.
Insoluble fiber, found in high-fiber cereal, whole wheat bread and vegetables, has recently become the additive companies use to enhance fiber grams in food. Because it cannot be digested, it runs through your body without adding calories, but doesn't have the same nutritional benefits of soluble fiber.
To add fiber to your diet without resorting to "fortified with fiber" products, Glassman suggests eating raspberries (8 g in 1 cup), black beans (15 g in 1 cup) and oatmeal (6 g in 1 cup). Glassman says foods with fiber additives aren't bad for you, but getting fiber from whole foods can be more beneficial for your diet.
MEGAN RUPP
Verdict: Not as good for you
GOOD FOR YOU BAD FOR YOU // GUM
> Sometimes it's hard to tell.
Becca Walker pops in a piece of Spearmint-flavored Trident gum after every meal to freshen her breath and clean her teeth. "I am addicted," says Walker, Topeka freshman. "I am the go-to girl when my friends need a piece because they know I always have it on me. I would feel naked without my gum."
But for some, chewing gum can actually worsen oral health conditions. "If somebody has jaw-joint problems, chomping up and down on a piece of gum would be like banging away at their jaws with a little nail and hammer," says Charles Kincaid, a dentist at Associates in Dentistry, 306 E. 23rd St. For those who don't have jaw problems, Kincaid says chewing gum can be a good thing.
Chewing gum helps produce saliva, which removes food debris from your teeth and helps prevent cavities. "Anything that helps you produce more spit is a good thing," Kincaid says.
To get the benefits from your gum, Kincaid says you must chew it until the flavor is gone. "Don't pop in a new piece of gum once that
sugary flavor goes away or you will be bathing your teeth in all kinds of sugar again, which is counterproductive." To avoid this problem, Kincaid suggests chewing sugar-free gums made with Xylitol. Xylitol is a non-fermenting sugar alcohol used as a sugar substitute in some brands of gum. It has been shown to reduce cavities and bacteria, making it a healthy choice for your teeth.
Verdict: Good for you!
JACQUE WEBER
Blowing bubbles: Popping in a piece of gum can be beneficial for your mouth. The gum helps produce saliva, keeping your teeth clean and preventing cavities.