All in all, it can be stated that the role of fiber is quite significant for the health state of the human’s stomach and the rest of his or her body. The consumer should be aware of how to interpret the fiber information on nutrition facts label that is used in Canada in order to make the right decisions when making a choice of foods that come in packets. Many people agree that fiber is capable of performing miracles to one’s health as it solves such problems as constipation, high cholesterol, and high sugar levels. Now, take a look at this guide on some of the fiber information provided on the nutrition labels of the Canadian foods.
Sources of Fiber Information
On the nutritional fact panels of foods in effect in the Canada there is showing fiber under the carbohydrates because it is a carbohydrate that is not digested. On the Nutrition Facts label it is referred to as ‘Dietary Fiber’ or ‘Fiber’ and is measured in grams (g) per serving. This information assists the consumer in this case to know the amount of fiber they are likely to take from a specific food item.
The Recommended Daily Intake of Fiber
The dietary reference intake of fibre which has been provided by Health Canada is 25 grams per day for women and 38 grams per day for men. You will also notice a % DV next to fiber when checking nutrition facts labels in Canada. This percentage enables you to realize what portion of the daily dietary fiber should be consumed is present in one serving of the product.
For instance, if the food contains 5 grams of fibre and the Daily Value is assumed to be 25 grams, then, it represents 20 percent fiber DV. Any food labelled as such that provides the Daily Value (DV) by 15 percent and above is termed as high in fiber.
Types of Fiber: Soluble fibre as compared to insoluble fibre is a relative description with regards to the capacity of the fibre to dissolve in water and can therefore be described as the physical or chemical capacity of foods containing fibre to dissolve in water.
There is therefore need to understand the demarcation between soluble and insoluble fiber even though these facts in nutrition labels in Canada do not distinguish between the two.
Soluble Fiber: One undergoes swelling in water in order that it forms some gel like material. However, adequate consumption of the nutrients enumerated in this article helps in lowering the cholesterol and the blood sugar has a certain method of being controlled. These are oats, beans, and fruits and all of them are rich in soluble fiber.
Insoluble Fiber: Insoluble fiber is one of the fibers and when consumed, the body does not leach this fiber in the water that is ingested. They have a bulk forming effect which implies that they will make the stool to be large and hard to pass thus eliminating constipation. Insoluble fiber containing foods are; whole grains, vegetables especially wheat bran.
Both soluble and insoluble fiber are needed in the diet thus it is good to take foods high in fiber.
What You Should Look out for on the Label
When scanning the nutrition facts labels in Canada, pay close attention to the following:
- Amount of Fiber per Serving: Okay, let us see how man grams per serving of the food are provided with the necessary fiber. When the content of a product per serving is 4 grams and above it is considered as high fiber.
- Serving Size: Remember to always make comparisons with the fiber content in relation to the actual serving size that you consume. The serving size as indicated on the label may not be the portion that one takes for example one may take a cup of coffee in the morning and take more cups in the course of the day.
- Daily Value Percentage: % DV of fiber means how much fiber in the food is proportionate to daily requirement; hence a higher % DV of fiber is better. Preferentially you should go for products that provide a minimum of 15% of the Daily Value per portion size.
Why Fiber Matters
Fiber intake is a part of regular dieting which is very important. It can help:
- Improve Digestive Health: Fiber contributes the mass to the stools and makes it easier for them to pass through the bowels thus exercising their function as a laxative.
- Control Blood Sugar Levels: Soluble fiber has been shown to delay the rate at which sugar is absorbed into the bloodstream thus controlling the blood sugar levels especially in diabetic patients.
- Lower Cholesterol: Soluble fiber can also lower levels of LDL cholesterol that is widely considered to be bad for an individual’s health especially as regards his or her heart condition.
- Promote Satiety: Foods containing fiber also makes one to eat less so making it useful in cases where one is trying to lose some weight.
Conclusion
Knowing how to comprehend the information of fibers on labels of nutritional information in Canada is a useful tool in the people’s food selection process. If one is to evaluate the servings for the prescribed amount of fiber, one is in a good position to realize the DV percentage with the given serving size. Consuming a diverse diet containing a lot of fibre will benefit the digestive system, cholesterol levels and blood sugar therefore is beneficial for an individual’s health.