Nutrition News by Charlyn Fargo

You have heard the claim — eat more fiber to lose weight. Do fiber supplements or food with added fiber work? People who consume more dietary fiber from foods tend to be less overweight, according to several well-controlled studies. For example, among almost 6,000 French men and women, those at a healthy weight ate diets highest in fiber, providing about 20 to 27 grams daily. That amount meets the recommendations for women, with men advised to reach 30-38 grams daily. (In general, U.S. adults average only 15 grams daily.) However, studies testing whether increasing dietary fiber helps overweight people lose weight show mixed results, even when fiber consumption is relatively high.

The consistent body of evidence on fiber links higher consumption with less weight gain. In one of the largest studies of women's health, all the women tended to gain weight over a 12-year study, regardless of initial dietary fiber consumption. But those who increased fiber consumption tended to gain less weight: an increase of 12 grams of dietary fiber daily was linked with about 8 pounds less weight gain. The strongest effect was found among the overweight: women who started the study overweight and boosted fiber consumption the most showed only half the weight gain as those with smallest or no increases in fiber.

However, the impact of boosting fiber through supplements — in pills, powders or added into food and drinks — may not be the same as eating naturally high-fiber foods.

Amounts and types of fiber in these studies vary. Six studies showed increased weight loss among overweight people consuming daily fiber supplements containing from 4 to 20 grams of dietary fiber. In most cases participants were also on a 1,200- to 1,600-calorie diet. The weight loss advantage of those on fiber supplements was relatively small: an average of 2 to 4 pounds greater loss after 2 to 14 months. Three studies that used smaller amounts of fiber (4 to 6 grams) for three months or less while reducing calories had no affect on weight loss.

Participants taking fiber supplements report reduced calorie consumption, decreased hunger or increased fullness in about half the studies.

Overall, these studies suggest that dietary fiber from foods or supplements may support weight control. But it's important to note: Adding fiber — whether through supplements or by replacing low-fiber foods with high-fiber choices — only seems to assist weight control when it leads to a decrease in calorie consumption. The studies also show that the foods that supply dietary fiber — whole grains, vegetables, fruits and beans — are the most effective.

Those foods tend to satisfy hunger, yet supply few calories. And calories in still determine success in weight loss. — American Institute for Cancer Research.

Q & A

Can taking vitamins help prevent heart disease or a heart attack?

A: Researchers aren't sure whether taking vitamins can reduce your risk of developing heart disease or having a heart attack. Certain vitamins, such as vitamins C and E, may reduce your heart disease risk by preventing low-density lipoprotein (LDL, or "bad") cholesterol from producing plaques that can narrow your heart's arteries. Some research studies on these vitamins have shown that taking vitamins can reduce your heart disease risk, but most haven't shown a difference in heart disease risk between people who take vitamins and those who don't. Another vitamin that might improve your heart health is Vitamin D. There's some evidence that Vitamin D improves the health of your blood vessels, but nothing conclusive yet. No matter what type of vitamins you take, vitamins won't prevent the development of heart disease if you don't control your other risk factors, such as diet, lack of physical activity, smoking, high cholesterol and diabetes. — Mayo Clinic Health Letter.

RECIPE

Sliders are appearing on lots of menus. They're fun and can be just the right portion size. Cooking Light Magazine offers these Sliders with a Shallot-Dijon Relish.

Sliders with Shallot-Dijon Relish

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1 pound ground sirloin

Cooking spray

3 tablespoons finely chopped shallots

1 tablespoon Worcestershire sauce

1 tablespoon Dijon mustard

2 teaspoons butter, softened

8 (1-ounce) Parker House rolls

16 dill pickle chips

Prepare grill to medium-high heat. Combine 1/2 teaspoon salt, pepper, and sirloin. Divide meat mixture into 8 equal portions, shaping each into a 1/4-inch-thick patty. Lightly coat both sides of patties with cooking spray. Place patties on grill rack; grill for 3 minutes on each side or until done. Combine shallots, Worcestershire sauce, mustard and butter in a small bowl, stirring well. Cut rolls in half horizontally. Spread shallot mixture evenly over cut sides of rolls. Layer 1 patty and 2 pickle chips on bottom half of each roll; top with top halves of rolls. Serving size: 1 slider.

Per Slider: 167 calories, 10.8 g protein, 14.2 g carbohydrate, 6.8 g fat, 23 mg cholesterol, 1 g fiber, 404 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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