As in 1980, the guidelines favor a moderate increase in consumption of fiber-containing foods. Fruits, wholegrain breads and cereals, vegetables, dry beans and peas, and nuts are good sources of starch and fiber. If Americans cut back on fat consumption, energy needs can still be met from carbohydrates, especially the complex carbohydrates. Simple carbohydrates like sugar provide calories but little other nutritional benefit. Also, eating more foods with complex carbohydrates adds dietary fiber.
Foods differ in the kinds of fiber they contain.
Wheat bran has several kinds of fiber and has laxative properties but does not affect blood cholesterol levels. Although in recent years there have been studies suggesting that the risk of colon cancer is greater among those with low-fiber diets, the guidelines state that more research is needed before definitive judgments can be made. It is not necessary to avoid eating simple sugars. It would, in fact, be difficult, because sugars are naturally present in many foods and are added to many processed products, usually in the form of sucrose, glucose, maltose, dextrose, lactose, fructose, corn sweeteners, honey and syrups. The guidelines also restate the age-old advice about proper dental hygiene, brushing after meals, drinking fluoridated water, and using fluoridated toothpastes or mouth rinses.