Some common Latino health-related problems may be prevented with a high-fiber diet
Epidemiological studies have shown the prevalence of certain cancers, diabetes, heart disease, and obesity to bewidely disproportional among the Latino population. Although alcohol and tobacco are also major health problems in our community, they can be avoided by drinking sparingly and not smoking. Because we must all eat, diet-related health problems are more difficult to avoid. Diets high in fat, cholesterol, sodium and sugar highly contribute to some of the major health related problems among Latinos such as: diabetes, heart disease, high blood pressure, obesity, and certain cancers.
Fibers
Found only in plant foods, such as whole grains, fruits, vegetables, beans, seeds, fiber is composed of complex carbohydrates. Two major types of fiber exist in the typical diet- soluble and insoluble. Soluble fibers break down within the digestive tract and work like sponges absorbing toxins and carrying them away while producing beneficial chemical changes within the blood stream. Dried beans, oats, barley, apples, citrus, and vegetables are some examples of soluble fibers. Foods high in insoluble fiber are wheat bran, whole grains, cereals, seeds and skins of many fruits and vegetables. Health experts claim that insoluble fibers work like a scrub brush to clean the inside of the colon.
Problems
The problem is that most Latinos do not get enough fiber to realize its potential benefits. According to the National Hispanic Health and Nutrition Survey, the typical Latino in the Southwest eats only about 10 grams of fiber a day. Health experts recommend a minimum of 25 to 35 grams of fiber a day. Furthermore, studies have shown that compared to Latino populations in Latin America, Latino populations in the United States have much higher incidence of coronary artery disease, diabetes, heart disease, obesity and other health problems. These findings are attributed mainly to acculturation and industrialization. Reaching for a fresh orange instead of a bag of chips is a smart health choice.
High-fiber diets may effectively prevent common illnesses among Latinos
Diabetes: According to the National Hispanic Health and Nutrition Examination survey, diabetes strikes 26.1% of Puerto Ricans, 23.9% of Mexican-Americans, and 15.8% of Cuban-Americans aged 45 to 74. Rates for the same age group are 12% for whites and 19.3% for African-Americans. According to a statement released by the U.S. Surgeon General, increasing the level of fiber in the diet of people with diabetes or at risk of developing diabetes greatly lowers blood cholesterol and triglyceride concentrations.
Recommendations
- Eat a high complex carbohydrate, low fat, high-fiber diet including plenty of raw fruits and vegetables as well as fresh vegetable juices. This reduces the need for insulin and also lowers the level of fats in the blood. Fiber helps to reduce blood sugar surges. For snacks, eat oat or rice bran crackers with no butter or cheese. Legumes, root vegetables, and whole grains are also good.
- Get your protein from vegetable sources, such as grains and legumes. Fish and low-fat dairy products are also acceptable sources of protein.
- Avoid saturated fats and simple sugars. (except when necessary to balance an insulin reaction).
Heart Disease: studies have shown that the incidence and prevalence of cardiovascular diseases are low among Latinos. A self-reported survey among Mexicans indicated that about 2% of men and 1% of women reported having had diagnosis of heart attack. It is 2.5 % for men and 1.5 % for women in Puerto Ricans. However, these rates dramatically increased after age 45 among Latinos. A high-fiber diet has effectively prevented heart attacks.
Recommendations
- Make sure your diet is high in fiber.
- Include in your diet almonds, brewer's yeast, and grains.
- Minimize your intake of vitamin D, and do not obtain it from whole milk or any dairy products that is high in fat. Consumption of these contributes to clogged arteries. Moderate consumption of skim milk and low-fat yogurts is acceptable.
- Do not eat red meat, highly spiced foods, salt, sugars, white flour or flour tortillas.
- Eliminate coffee, black tea, colas, and other stimulants from the diet.
- Don't smoke. Avoid second-hand smoke.
- Refrain from alcohol use.
- Moderate exercise
Cancer: Latino populations show similar patterns of cancer incidence as those show by whites. Most common cancers in Latino men are cancers of the prostate, lung, and colon; most common cancers in Latino women are cancers of the breast, colon, and cervix. Studies have consistently noted an association between low fat and high fiber intakes and reduced incidence of colon cancer. Although the exact mechanism for reducing the risk still not known, scientist believe that insoluble fiber adds bulk to stool, which in turn dilutes carcinogens and speeds their passage through the lower intestines and out of the body.
Recommendations
- A high-fiber, low-fat diet is accepted as a valid deterrent to some types of cancer.
- Animal fats, high-sugar diets, caffeine, and alcohol may increase your risk of several forms of cancer.
- avoid the following foods: saturated fats, salt, sugar, alcohol, coffee and animal proteins.
- Eat a diet high in fiber, raw fruits, and vegetables, raw seeds and nuts, and drink plenty of freshly squeezed juices such as carrot, apple, and spinach.
- Keep the bowels active by eating soaked figs, prunes and raisins.
Obesity: Mexican-Americans suffer from obesity at rates higher than other racial groups in the United States. Available evidence indicates that obesity is a major problem in Mexican-Americans, especially among women and those of low socioeconomic status. The National Health and Nutrition Examination Survey indicated that obesity is more prevalent among Mexican women (42%). Furthermore, 42% of Puerto Ricans women were found to be overweight. It is only 38% among Cuban women.
Obesity can be effectively treated with a high fiber diet. Because insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. Insoluble fiber in the diet acts as a food filler, increasing the sense of fullness after a meal, thus lowering the craving for excess food.
Recommendations
- Eat fresh fruits and an abundance of raw vegetables. Have one meal each day that consists entirely of vegetables and fruits.
- Use low-calorie vegetables such as broccoli, cabbage, carrots, cauliflower, celery, cucumbers, lettuce, onions, radishes, and spinach.
- Eat foods raw, if possible. If foods are heated, they should be baked, broiled, steamed, or boiled. Never consume fried or greasy foods.
- Do not eat flour tortillas or white flour, salt, white rice, or processed foods.
- Do not consume sodas, pies, cakes, doughnuts, or candy.
- Drink six to eight glasses of liquids daily.
- Moderate exercise is advised.
Fiber Supplements
If it seems very difficult for you to change your diet to include sufficient high-fiber foods, consider taking fiber supplements. Fiber supplements are available in the form of pills, capsules and meal replacements. Meal replacements supplements should be low in calories (200-300 per serving) and contain 8 to 11 grams of multiple source fiber.
Recommended fiber intake
Latinos eat an average of 10 grams of dietary fiber each day, way below the 25 to 35 grams recommended by the national Cancer Institute and the American Cancer society. You can increase your fiber intake by eating more whole grain foods and cereal products, vegetables, fruits and beans. Keep in mind that as you increase your fiber intake, you should drink more water.
Personal Comment
All individuals should take an active part in the maintenance of their health and in the treatment of their disorders with the guidance of a health care professional. The more we take it upon ourselves to learn about nutrition, the better prepared we will be to take that active role. Attitude is also an important factor in the processes of health maintenance and healing. We must have a positive state of mind in order to bring harmony to the body. Lifestyle (estilo de vida), spirit (espirito) and mind (mente) must come together as the first step to better health.
References/Links
- Latino Link
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