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Chapter 3 Nutrition 71
Fiber
Fiber is a tough complex carbohydrate that the body is unable to digest.
This type of carbohydrate is found only in plant-based foods, including
fruits, most vegetables, whole grains (such as whole-wheat bread or brown
rice), and nuts.
Although fi ber does not provide the body with energy, it does have
important health benefi ts:
• Lowers cholesterol. Fiber attaches to cholesterol and carries it out
of the body during digestion. Cholesterol is a type of fat made by
the body that is also present in some foods. Having too much cho-
lesterol in the body increases a person’s risk of developing heart
disease, high blood pressure, and stroke.
• Balances level of glucose. By balancing the level of glucose in the
blood, fi ber can help control some types of diabetes.
• Adds bulk to stools. Fiber maintains the healthy functioning of
the digestive system by adding bulk to stools, which
helps prevent problems such as constipation (hard
stools) and hemorrhoids. Hemorrhoids are swollen,
painful veins in the rectum that are caused from strain-
ing to pass hard stools.
• Can prevent overeating. Because high-fi ber foods take
longer to chew than many other types of food, people
eating a high-fi ber meal are inclined to eat less than
they would otherwise. Fiber also slows the movement
of food out of your stomach and into your intestines
(Figure 3.2). This means that you feel full faster, which
helps prevent overeating and obesity .
Protein
Protein is a nutrient the body uses to build and maintain all
of its cells and tissues, including muscles, bones, skin, hair, fi n-
gernails, and organs. Protein also provides energy when carbo-
hydrates and fats are lacking in the diet.
Your body uses up and loses protein every day. Certain ac-
tivities result in cell loss, which also means protein loss. You lose
protein when you
• brush your hair—the hair left in the brush contains protein;
• shower—the skin cells that slough off during showering
contain protein;
• trim your fi ngernails—the nail clippings contain protein;
• sweat—the skin cells that are lost when sweating contain
protein; and
• urinate—protein is lost through urination.
fi ber
a complex carbohydrate
that the body is unable to
digest
cholesterol
a type of fat made by the
body that is also present in
some foods
protein
a nutrient the body uses
to build and maintain all
types of cells; can provide
energy in the absence of fat
and carbohydrates
High-fi ber carbohydrates like
whole-grain breads, rice, and
pastas make you feel full
faster. How do you think
feeling full faster helps
prevent obesity?
Figure 3.2