Dr. Arthur Agatston, leading preventive cardiologist and author of The South Beach Diet Supercharged, encourages people to eat more fiber-rich foods every day. The reason: It turns out that fiber plays a very important role in what makes a carbohydrate good — and a diet high in fiber has been linked to both health and weight loss benefits.

High-fiber foods slow the rate of digestion of starches and sugars, which blunts the swings in blood sugar that lead to cravings — and that leads to easier weight loss! Unfortunately, fiber is often removed from grains during processing to produce a smoother texture and to extend the shelf life of breads and other baked goods. Without fiber, processed grains become stripped of nutrients. So make sure to choose plenty of fiber-rich foods — if you do, you can reap the following benefits:

1. Soluble fiber slows digestion, which in turn helps you feel satisfied longer. It's found mainly in vegetables, fruits, legumes, barley, oats, and oat bran.

2. Insoluble fiber helps food move more efficiently through your intestines, which helps to prevent constipation. It's found mainly in whole-grain wheat, especially in wheat bran and other whole grains.

3. Recent studies have linked fiber consumption to a reduced risk for diabetes. In May 2007, a study published in the Archives of Internal Medicine reported that eating 29 grams of fiber daily in the form of whole-grain products resulted in a 27 percent lower risk of developing diabetes than did eating roughly half that amount.

4. Research shows that fiber appears to protect against heart disease. A major Harvard study of more than 40,000 male health professionals found that those who ate lots of dietary fiber — especially cereal fiber — had a 40 percent lower risk of coronary heart disease, compared with men who ate the least fiber. A study of female nurses, also conducted at Harvard, found that fiber had the same heart-healthy effects on women.

Today, the American Heart Association recommends eating 15 grams of fiber for every 1,000 calories consumed daily. That adds up to about 25 to 35 grams per day, depending on how many calories you consume.

If you're looking to boost your fiber intake, try the new Fiber Fit Cookies and Granola Bars from South Beach Living™ foods from Kraft. These portion-controlled snacks are an excellent source of fiber — with at least 5 grams per serving — and are quick and delicious options for on-the-go people looking to maintain a healthier lifestyle. South Beach Living™ Fiber Fit Cookies and Granola Bars contain 120 calories or less per serving and are available at retailers nationwide.