What is all the hype about fiber? It is the buzz word in the food and nutrition industry. Fiber is commonly known for preventing and managing constipation. It also plays a role in reducing the risk for cancer and heart disease. What many of us don’t know is that a fiber rich diet helps to control your blood sugar level and may even help prevent diabetes.
Dietary fiber is found in many fruits, vegetables, whole grains, nuts, seeds and beans.
A fiber rich carbohydrate is less likely to lead to high blood sugar because your body digests fiber differently than other carbohydrates; such as white flour and sugar. The fiber in the carbohydrate passes through your digestive system intact; thereby making it calorie free and not counted as part of your carbohydrate budget. The good news is that you can subtract the grams of fiber from the total grams of carbohydrate in the meal.
Fiber can help with weight loss
~ Fiber foods typically take longer to eat due to the additional chewing required; you’ll eat slower and likely prevent overeating at the meal.
~ It is easier to maintain portion control because you feel full longer and are less likely to overeat.
~High fiber diets often are less “energy dense,” meaning fewer calories for the same quantity of food.
Adults need at least 25 grams of fiber daily for best health outcomes. Consuming too much fiber too soon and without adequate water intake, you may have GI discomfort. In other words, start slow and stay hydrated.
Keep in mind that any behavior or dietary change takes a bit of time and effort, however; this can be easily accomplished with some understanding of the food label and paying attention to your choices.
Tips to get started:
-Read the labels: A good source of fiber is 2.5 – 4.9 grams per serving and a high source is 5 grams or more per serving.
-Choose whole grains and whole foods more often.
-Limit processed and refined carbohydrates. We are all busy, but choosing quick, convenient foods will most likely not provide much dietary fiber.
- Increase fiber in your current diet by adding beans and vegetables to your pasta and salad, nuts and fruit to your cereal, and vegetables to your sandwich. Also keep on hand a variety of healthy snacks such as nuts, fresh fruit, or veggie slices and hummus.
With a little bit of thought and effort you can increase the fiber in your diet and improve your health while controlling high blood sugar and managing or preventing diabetes.
References:
Mayoclinic. Dietary Fiber: Essential for a Healthy Diet
American Diabetes Association. Carbohydrates
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