For people with diabetes, fiber is an important part of everyday eating. The recommended minimum daily food fiber intake for a diabetic is 25-35 grams, yet most of us only eat about 15 grams a day. There are many reasons why eating enough food fiber can help to control your diabetes. Here are a few:
- Eating enough fiber can help with weight control -- if you are in tune with your hunger cues -- by helping you feel full for longer periods of time.
- Fiber -- especially soluble fiber -- helps slow the absorption of sugar, which can in turn improve blood-sugar levels.
- Increased food fiber intake can reduce blood pressure, inflammation, and ultimately provide some level of protection against heart disease.
You Can Get Food Fiber From:
- Vegetables
- Fruits
- Whole Grains
- Beans
- Nuts and Seeds
Tips For Working Food Fiber Into Your Diabetic Meal Plan:
- Add raw or sauteed vegetables to a breakfast omelet
- Top yogurt with low-fat granola and slivered almonds
- Spread low-fat peanut butter on warm whole wheat toast, top with chunks of apple or diced walnuts
- Blend berries with low-fat yogurt and fat-free milk for a high-fiber fruit smoothie
- Keep fresh apples, pears and berries (depending on the season) and low-fat microwave popcorn on hand for a quick high-fiber snack
- Try substituting whole-grain pasta or cooked barley for regular pasta
- Make sure you include 1 to 2 servings of non-starchy vegetables with your lunch and dinner meals
- Keep fresh or frozen spinach on hand, both for for salads and also because diced spinach cooks down nicely when added to rice dishes and pasta sauce.
- For more ideas go to:
Sources:
Schulze MB, et al."Glycemic Index, Glycemic Load, and Dietary Fiber Intake and Incidence of Type 2 Diabetes in Younger and Middle-Aged Women." American Journal of Clinical Nutrition 2004; 80(2):348-356.
Wannameethee SG, et al."Associations Between Dietary Fiber and Inflamation, Hepatic Function, and Risk of Type 2 Diabetes in Older Men." Diabetes Care 2009; 32(10):1823-1825.
