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White beans. There’s a reason beans are a go-to for plant-based eaters. One half-cup of white beans offers nearly 3.5 mg of iron, the USDA says, along with 8.7 grams (g) of protein and 5.6 g of ...
A ½ cup serving of chickpeas has 6.5 grams of fiber, as well as plant-based iron and protein. “I think chickpeas are the most versatile bean, so they’re a staple in my kitchen,” says ...
When following a plant-based diet, planning in advance will help you eat a variety of foods and, most importantly, get adequate amounts of essential nutrients like protein, iron, calcium, zinc ...
Dietary fiber is found in plants, typically eaten whole, raw or cooked, although fiber can be added to make dietary supplements and fiber-rich processed foods. Grain bran products have the highest fiber contents, such as crude corn bran (79 g per 100 g) and crude wheat bran (43 g per 100 g), which are ingredients for manufactured foods. [20]
Dietary fibre from fruits, vegetables and grain foods. Insoluble dietary fibre is not absorbed in the human digestive tract but is important in maintaining the bulk of a bowel movement to avoid constipation. [5] Soluble fibre can be metabolized by bacteria residing in the large intestine.
In contrast to enriched flour, whole wheat flour contains both the bran and the germ. The remaining and largest portion of the seed is the endosperm. It acts as a nutrient reservoir for the developing embryo. The endosperm contains a large amount of carbohydrates, protein, iron, B vitamins (niacin and riboflavin), and soluble fiber.
The cellulose used as a food additive is usually made from wood pulp or cotton lint, according to the Center for Science in the Public Interest, an independent food and health watchdog group.
Cellulose is a polymer made with repeated glucose units bonded together by beta-linkages. Humans and many animals lack an enzyme to break the beta-linkages, so they do not digest cellulose. Certain animals, such as termites can digest cellulose, because bacteria possessing the enzyme are present in their gut. Cellulose is insoluble in water.
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