A new study suggest that people with type 2 (adult-onset) diabetes can lower their blood sugars significantly by increasing the amount of fiber in their diet beyond the levels currently recommended by the American Diabetes Association (ADA).
This new study reinforces the importance of encouraging patients with type 2 diabetes to eat fiber. However, the amount of fiber used in the study is nearly double the 24 grams recommended by the ADA. If a person with Type 2 diabetes decides to add fiber to their diets, it is important that they begin to increase fiber GRADUALLY (by 3-5 grams/day) to prevent bloating. Also, people need to consume at least 8 cups of decaffeinated beverages each day, as a high fiber diet without enough fluid can lead to constipation.
Fiber facts for type 2’s
What is fiber?
Fiber is the part of plants that your body cannot digest. It is actually a type of carbohydrate, but since it’s not digested or absorbed, fiber contributes no calories.
Where can I find fiber?
Fiber is found in fruits, vegetables, whole grain breads and cereals, legumes (kidney beans, chickpeas, lentils), seeds and nuts. Only plant foods contain fiber.
Are there different types of fiber?
Actually there are two different kinds of fiber, insoluble and soluble.
How do I increase my fiber intake?
Be sure to increase your fiber intake gradually to prevent bloating and gas. Also, drink at least eight cups of decaffeinated beverages each day to avoid constipation. When reading a nutrition label, choose foods with three or more grams of dietary fiber per serving. There are lots of other ways you can substitute high fiber for low fiber foods in your eating plan, such as:
- Eat fruit and vegetables with the skin or peel on.
- Add low fat granola to yogurt to fresh fruit.
- Each whole grain cereal (at least four grams of fiber/serving) with fresh fruit for breakfast.
- Use whole grain breads and cereals that have WHOLE grain flour listed as the first ingredient.
- Eat popcorn, vegetables or high fiber crackers for snacks.
- Eat brown rice instead of white.
- Eat the skin on baked or mashed potatoes.
- Include more beans in your meals: add to casseroles, chili, burritos, soups, and salads.
Difference: Does not dissolve in water Dissolves in water and forms a gel Effect: Speeds passage of food Slows passage of food Helps with: Constipation, hemorrhoids, diverticulosis High blood cholesterol Food sources: Wheat bran, whole grain breads and cereals, fruits and vegetables Oat and rice bran, dried peas and beans, barley, fruits and vegetables
