Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Soybeans and legumes are high in protein and soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy-based products, such as textured soy protein and tempeh, help in preventing and treating colon cancer.

Soybeans and other legumes are excellent sources of fiber. An average serving of cooked dry beans contains about 10 grams of fiber. Whole soybeans and foods made from them, such as soy flour, textured soy protein (also known as TVP) and tempeh, are extremely rich in fiber. However, some soy foods, like tofu and soymilk, contain very little fiber due to the way they are processed. Tofu, for example, leaves most of its fiber behind in processing when the milk is squeezed from the soybean. Reading the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food is always wise.

Examples of Dietary Fiber:

• 1 cup of cooked dry beans = 9-14 grams of fiber
• 1 cup of raisin bran cereal = 8 grams of fiber
• 1/2 cup of soy tempeh = 7 grams of fiber
• 1/2 cup of soy flour = 6 grams of fiber
• 1/2 cup of edamame (whole green soybeans) = 5 grams of fiber
• 6 Brussels sprouts = 5 grams of fiber
• 1 medium apple = 4 grams of fiber
• 1 cup of carrot strips = 4 grams of fiber
• 5 dried plums (prunes) = 3 grams of fiber
• 1/4 cup of whole wheat flour = 3 grams of fiber
• 1 cup pineapple juice = 2 grams of fiber
• 1/2 cup of tofu = 1 gram of fiber

Try this wonderfully delicious heart-healthy high-fiber dip recipe, which can also be used as a sandwich spread.

Hummus (Dairy-Free)

• 2 cups cooked garbanzo beans or white beans
• 2 tablespoons tahini (sesame seed paste)
• 2-1/2 tablespoons lemon juice
• 1 clove garlic
• 1/3 cup soymilk
• 1/2 teaspoon salt

1. Place beans, tahini, lemon juice, and garlic in a food processor. Blend for a full 1-2 minutes, until a paste is formed.
2. Add soymilk and salt. Blend until it's smooth and creamy.
3. Transfer to a container and refrigerate to chill. Serve as a dip with crackers, pita bread wedges or fresh cut up vegetables; or as a spread with pita bread or tortillas.
   
   Makes 2-2/3 cups (4-6 servings)

This recipe is from Monique N. Gilbert's book "Virtues of Soy: A Practical Health Guide and Cookbook" (Universal Publishers, 2001, pp. 86-87).

References:

** "Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study." Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.

** "A prospective study of dietary fiber intake and risk of cardiovascular disease among women." Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56. ** "Virtues of Soy: A Practical Health Guide and Cookbook" by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Interested in Monique's book?

Learn more about it
& see 8 sample pages here

High Protein Diets
"All Fats are not Equal"

Monique N. Gilbert has a Bachelor of Science degree, is a Certified Personal Trainer/Fitness Counselor and Health Advocate. She began a low-fat, whole grain, vegetable-rich diet in the mid-1970's. This introduced her to a healthier way of eating and became the foundation of her dietary choices as an adult. Monique feels it is her mission to educate and enlighten everyone about the benefits of healthy eating and living. You can learn more at her website.

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