Copyright Goodheart-Willcox Co., Inc. Chapter 3 Nutrition 71 Fiber F Fiber is a tough complex carbohydrate that the body is unable to digest. r 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 fi important health benefits: fi • 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. fi • 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-fiber foods take fi longer to chew than many other types of food, people eating a high-fiber meal are inclined to eat less than fi 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, fin- fi 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 fi • sweat—the skin cells that are lost when sweating contain protein and • urinate—protein is lost through urination. fiber fi r fi 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 p 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