You may have heard eating enough fiber will help you to manage your blood sugar level and your weight. If you haven’t paid much attention to fiber before, it’s a good idea to learn more about it. Here is some information on the benefits of fiber, how much you need, and foods that are good sources of fiber.
Fiber is a type of complex carbohydrate, although some people consider it to be a separate nutrient than carbohydrates. It’s found in all plant foods – like fruits, vegetables, legumes, and grains – but not in animal foods. Fiber actually can’t be digested by the body, so it passes through the digestive system.
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Fiber has many benefits for both diabetics and non-diabetics. Fiber helps…
- you feel more full. This is because it passes through the digestive system slowly. When you eat enough fiber you will feel full and be less likely to overeat. This can help you manage your blood sugar and weight.
- keep your blood sugar constant. This is also because it passes through your system slowly. Unlike simple carbohydrates which raise your blood sugar quickly, complex carbohydrates like fiber have a longer lasting effect on blood sugar.
- prevent constipation and promotes regularity. It does this by helping food move through the digestive system. It also adds weight to stools so they hold more moisture. This cuts down the amount of time stools spend in the colon, which prevents constipation.
Eating enough fiber has been shown to prevent Type 2 diabetes, heart disease, and diverticular (colon) disease.
Most adults need 30 grams of fiber per day but the average American only takes in 15 grams. To improve your fiber intake, think about eating more fruits, vegetables and other plant foods. Some good sources of fiber in each food group are:
1. Legumes…
- baked beans
- black beans
- kidney beans
- pinto beans
- black-eye peas
- lentils
- lima beans
- split peas
2. Vegetables…
- carrots
- broccoli
- cauliflower
- peppers
- green beans
- green peas
- mushrooms
- spinach
3. Fruit…
- berries
- apples
- bananas
- pears
- oranges
- kiwis
Remember, there’s no fiber in fruit juice. Juicing removes it – try blending your fruit into smoothies instead!
4. Whole-grains…
- oats
- wheat
- rye
- barley
Try fitting these foods into your eating plan whether you use carb counting, the plate method, or another plan. As you increase the amount of fiber you eat, you’ll feel fuller and be able to eat less overall without being hungry. This can help you lose weight if you need to, and weight loss is one of the best ways to manage and even reverse Type 2 diabetes.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn’t in the endless volumes of available information but in yourself.
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