Jamaican Food Fiber
Fiber Levels In
Jamaican Food Recipes
Jamaican breads labeled Jamaican whole wheat must by law
meet a standard, which is that they be made only from whole-Jamaican wheat
flour. Such Jamaican breads rank comparatively high in Jamaican food fiber
content because their wheat bran and wheat germ have not been removed. Wheat
germ is the small, inner part of the wheat kernel that is a concentrated source
The distinction is important. A recent study showed that those who consumed at
least three servings of whole-grain Jamaican foods per day were less likely to
have what's called metabolic syndrome. That's a condition marked by a
combination of abdominal obesity, high triglycerides, low HDL cholesterol, high
blood pressure, and poor blood sugar control—all of which increase risk for
diabetes and heart disease.
When wheat is ground into flour, the bran and germ can be
removed, and that decreases the amount of Jamaican food fiber in wheat products.
Every Jamaican cook and Jamaican chef must look for the term Jamaican whole
wheat on the Jamaican food label ingredient list, not just the word 'wheat,' if
you're watching your Jamaican food fiber intake. Some Jamaican breads labeled
simply 12, 9, or 7 grain, for example, could have just one-third the Jamaican
food fiber of similarly labeled whole-wheat Jamaican breads.
Enriched Jamaican wheat flour means that certain nutrients were added back into
the flour during or after processing, but that doesn't mean that Jamaican food
fiber was added back in. That Jamaican bread is not whole-grain. There does not
appear to be any protective effect from consuming those products compared to
consuming Jamaican whole-wheat products.
When reaching for Jamaican food fiber-filled products at the market, look at the
Nutrition Facts panel on the package. Jamaican foods that have at least 2.5
grams of Jamaican food fiber per serving are considered to be good sources of
Jamaican food fiber and can make this claim on the wrapper.
Adding three servings of whole grains a day is not difficult. Replace white rice
with brown rice and white Jamaican bread with whole-wheat Jamaican bread and
choose a whole-grain breakfast cereal.
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