Fiber Is An Important Part of the Diabetes Puzzle

Are you getting enough fiber in your diet? What are the benefits to eating more fiber?

Let's take a look:

Benefits of fiber:

• Promotes good bowel health, lowers the risk of cancer and heart disease, makes you feel satisfied eating less and plays a special role in helping to control blood sugar.
• A Portion of fiber rich foods simply pass through your digestive track intact being less likely to cause a spike in blood sugar.
• Fiber does not need insulin to digest and recommendations are that you should be getting a minimum of 25 grams of fiber daily.

I recently modified my morning breakfast regimen as follows:

I have pretty much went off the grains, especially wheat, bread, almost everything made with flour, whole grain cereals, etc. after researching the "Wheat Belly Diet" articles and websites. As mentioned previously I grew up thinking whole grains were the way to go until researching this subject.

My morning regimen is a bowl full of Quaker Oatmeal (NOT the individual packets which are for the most part full of sugar, additives and low in fiber). To the oatmeal, I add a heaping tablespoon or two of organic ground flax seed, a 1/2 cup of All Bran cereal with NO sugar, 4 or 5 red (or green) / RED have more flavnoids seedless grapes, a handful of blueberries, a packet of stevia to sweeten, hot water and then stir. After sitting a minute, I add unsweetened Almond Milk. The biggest change to this regimen is the addition of ALL BRAN to the mix and getting off the dairy products for the most part/

I also add both flax seed and Fiber One Bran Cereal to a bowl of soup if I have that for lunch. If you are feeling sluggish or constipated or bloated, and just not yourself, more FIBER could be the key to reversing your problem. It certainly does not hurt to have LOWER BG levels an hour and a half later after breakfast or lunch.

Stay away from 99% of pre-package breakfast cereals, and make the move to Quaker Oats. It takes a few days to get used to the switch over, however you are going to feel 100% better and be taking big steps to improve your colon health, and doing something positive to possibly prevent cancer, blood sugar spikes and heart disease.

Stevia does not bump up your BG levels and the fiber helps slow down BG spikes from the grapes and blueberries which are also full of anti-oxidants for your health.

TRUST ME, it is far better for you that stopping at the local doughnut shop and drinking 3 or 4 cups of coffee with 2 teaspoons of sugar in each one and wolfing down a couple of eclairs or chocolate covered donuts for breakfast.

• Quaker Oats / Natural one minute oats / INGREDIENT LIST....Whole grain rolled oats 6 grams of fiber in 1/2 cup. I normally use a whole cup which is 12 grams
• Spectrum Essentials Cold Milled organic premium ground flax seed / 2 tablespoons equal 3 grams of dietary fiber and they are rich in Omega 3 ALA Fatty Acids
• General Mills Fiber One Cereal / 1/2 cup is 1 gram of soluble fiber and 13 grams of insoluble fiber (YOU NEED BOTH)

**DIFFERENCE BETWEEN SOLUBLE AND INSOLUBLE FIBER / YOU NEED BOTH:

Soluble fiber is "soluble" in water.  When mixed with water it forms a gel-like substance and swells.  Soluble fiber has many benefits, including moderating blood glucose levels and lowering cholesterol.  The scientific names for soluble fibers include pectins, gums, mucilages, and some hemicelluloses.  Good sources of soluble fiber include oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables (especially oranges, apples and carrots).

Insoluble fiber does not absorb or dissolve in water.  It passes through our digestive system in close to its original form.  Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of hemorrhoids and constipation.  The scientific names for insoluble fibers include cellulose, lignins, and also some other hemicelluloses.  Most of insoluble fibers come from the bran layers of cereal grains.

This change over alone has made a big difference in how I feel and is bringing down the morning breakfast glucose spikes for me. It provides a total of 28 grams of fiber just for breakfast! By adding both flax seeds and Fiber One Bran to soups etc., I am probably getting around 35 grams of fiber daily.

It gives you a sense of well being and will cut your desire for sugary, fast food which for the most part is devoid of any nutritional value and destroying your health in the process.

God Bless,

Dan

1 John 5:12King James Version (KJV)

12 He that hath the Son hath life; and he that hath not the Son of God hath not life.

35 Grams of Fiber Daily For Health

If you are a type 2 diabetic and overweight, consuming way too many refined carbs, too much refined sugar, starch and empty calorie foods, it is NOT too late to change. I have been reading lately about some pretty dramatic results in your blood lipid profile readings, A1C reading etc. by working your way up to 35 grams of fiber per day. This requires that you also increase your water intake. I am not talking total liquid intake which for many diabetic might include carbonated colas (Pepsi and Coke etc.), carbonated energy drinks, fruit juices etc.

My advice is to get totally OFF all carbonated sodas, artificially flavored carbonated drinks, so called energy drinks and any and all processed fruit juices. WATER should be your main beverage.

Your fiber sources can be black beans, kidney beans, peas,, carrots, oatmeal, GROUND FLAX SEED, oat bran, fresh fruits and veggies. If you have a Vita Mixer, I would recommend this over a juicer. In most juicers you throw away the flesh of the fruit and the fiber and pulp and only drink the concentrated juice which is too high in sugar.

Dan

Here is a LINK on why most adults should be getting 35 grams of fiber a day instead of the average 8 to 12 grams of fiber we are getting:

http://www.renewlife.com/learning-center/digestive-care-articles/all-about-fiber/high-fiber-foods-youll-love

EXCERPT:

HIGH-FIBER FOODS YOU’LL LOVE

So you want to lose weight and improve your health, and you know that eating plenty of high-fiber foods can help you do both—but where do you start? What a lot of people don’t realize is that high-fiber foods are not just all about bran and broccoli. In fact, high-fiber foods can be just as delicious as they are good for you, which means you don’t have to give up great taste just because you want to get healthy. Don’t believe it? Just check out the list of high-fiber foods below and see for yourself!

• Acorn Squash (½ cup): 4.5g fiber
• Almonds (1 oz.): 4g fiber
• Apple (medium): 5g fiber
• Black Beans (½ cup): 7.5g fiber
• Blackberries (½ cup): 5g fiber
• Brown Rice (½ cup): 4g fiber
• Chickpeas (½ cup): 7g fiber
• Edamame/soybeans (½ cup): 4g fiber
• Grapefruit (½): 6g fiber
• Lentils (1 cup): 16g fiber
• Oats/Oatmeal (½ cup): 8-11g fiber
• Orange (medium): 7g fiber
• Peanut Butter (2 tbsp.) 2g fiber
• Pear (medium): 4g fiber
• Raspberries (1 cup): 8g fiber
• Sweet Potato (medium): 4g fiber
• Walnuts (1 cup): 7g fiber
• Wheat Bread (1 slice): 2g fiber
• Wheat Pasta (1 cup): 4g fiber

http://lowcarbdiets.about.com/od/whattoeat/a/flaxinfo_2.htm

EXCERPTS:

Buying Flax Seeds: Selection

Both brown and golden varieties of flax seeds are becoming easier to find, especially in health food stores. If you can't find them near you, try the links here: Where to Find Flax Seeds. The two varieties have similar nutrient composition. They are sold both in bulk and in packages.

Flax Seeds vs. Flax Seed Meal Whole flax seed stays fresh for up to a year if stored correctly. However, they will go rancid more quickly after being ground up into meal. For this reason, many people choose to buy whole flax seed and grind it into meal themselves (this takes seconds in a blender or coffee grinder). The meal can be purchased, but follow these guidelines:

• Purchase from a source where you’re sure there is rapid turnover.
• Ideally the meal should be refrigerated at the store.
• The bag should be opaque, as light will accelerate the meal going rancid.
• Vacuum-packed packaging is the best, because it prevents the meal from having contact with oxygen before opening.

If you question how long the flax meal has been on the shelves or how it has been stored, it is recommended that you purchase whole flax seed and grind it yourself. It’s also less expensive this way. Any time you taste flax meal that is at all bitter, throw it away. It should be mildly nutty tasting, and not at all harsh.

Flax Seed Storage

Whole flax seed should be stored in a cool, dark, dry place. Many people choose to store it in the refrigerator or freezer to be on the safe side. Flax meal should be stored in the freezer and used up within a few weeks.

• See previous page for safety information about flax

Tips for Using Flax Seed

• Drink plenty of water. There is so much soluble fiber in flax that it is important to drink plenty of water when eating flax products, otherwise constipation may result.


• Remember to start slowly if you aren’t used to a high-fiber diet.


• If you purchase the whole seeds, you need to grind them up to get the benefit.


• Flax is often used as an egg substitute in baked goods for people who can’t or choose not to eat eggs. This is because of the soluble fiber, which adds structure to the food.

LASTLY a great source for ground flax seed to bake with, use on your morning oatmeal, put in your whey protein shake and smoothies etc. (SEE LINK BELOW)

http://www.bobsredmill.com/flaxseed-meal.html

Flax seed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flax seed that he passed laws requiring his subjects to consume it. Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected.

Although flax seed meal contains all sorts of healthy components, it owes its primary healthy reputation to three of them: omega-3 essential fatty acids, lignans and fiber. Omega-3 essential fatty acids are “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flax seed contains about 1.8 grams of plant omega-3s. Lignans have both plant estrogen and antioxidant qualities. Flax seed contains 75 to 80 times more lignans than other plant foods. Flax seed Meal is high in dietary fiber containing both the soluble and insoluble types. It’s also a powerful natural cholesterol controller. Our Flax seed Meal is freshly milled to preserve the natural oils and nutrients.

Flaxseed meal can provide a nutritional punch to many baked goods. Add flax seed meal to bread, pancakes, muffins, bars, cookies and other recipes for extra nutrition and a nutty flavor. Replace oil or shortening in a recipe with ground flaxseed. Substitute flaxseed at a 3:1 ratio for best results. Use flax seed meal as an egg replacer in recipes for muffins, cakes, cookies, and pancakes. Use one tablespoon of flaxseed meal and 3 tablespoons of liquid to replace each egg called for in the recipe. Reduce the flour in a recipe by up to 25 percent and replace it with ground flaxseed. Find recipes and tips for flaxseed meal in our recipe collection.

MORE On Fiber

Here are some other sources of fiber to consider:

Lima beans are reputed to have the highest fiber content among beans, and also good are black beans, kidney beans and navy beans.

Among fruits, try oranges, pears, tangerines, apricots and mangoes. Grapefruit is also good however BEWARE of grapefruit if you take certain prescription drugs as it may cause drug interactions.

Best cereal types would be oatmeal, oat bran and barley formulas.

Veggies would include Brussels sprouts, asparagus and sweet potatoes.

Ground flax seed is one of the best and can be added to your oatmeal or other cereal.

Psyllium (soluble fiber) such as found in Metamucil (go for the no added sugar or sugar free) and chia seeds.

Remember that the more fiber you get as a diabetic, will help you avoid those after meal blood sugar spikes and watch the intake of starchy based foods.

Dan

Fiber Sources For Diabetics

In the last couple of posts, I talked about the enzyme Transglucosidase for slowing down the digestion and conversion to sugar in the digestive track of starchy meals. In addition I talked about getting 20-35 grams of fiber per day and making sure you included fiber sources with any starchy meals.

The fiber requirement of up to 35 grams can be done quite easily if you start incorporating beans into your diet. Here are some examples:


Margaret Holmes Seasoned Butter Beans - 15 grams of fiber and 18 grams of protein in one can
Sylvia's Restaurant Seasoned Black Eye Peas - 18 grams of fiber and 30 grams on protein in one can
Glory Seasoned Southern Style Field Peas and Snaps - 9 grams of fiber in one can
Grandma Browns single serving can of Home Style Baked Beans - 24 grams of fiber and 24 grams of protein
Wegman's Dark Red kidney beans 24.5 grams of fiber and 30.5 grams of protein in one can
WATCH the Bush's beans and Cambell's Pork and beans as the sugar content is very high....again most of it is in the sauce and not the beans themselves. I always drain as much of that off before serving as I can or lightly rinse them in a colander.

What about sodium content? I have to say HIGH, however most of it is in the liquid seasoning and you can drain most of that off or even rinse before eating. Better yet, you can buy butter beans, black eye peas and snaps etc. in the produce section and cook up your own.

Another fiber source would be Chia Seeds in your green smoothies or sugar free Metamucil powder, oat bran powder etc.

The purpose of the fiber with starchy meals is to help slow down the digestion process and conversion of starch to sugar and thus elevating or spiking after meal BG levels. It of course also helps your colon health.

Dan

A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.
Paul Dudley White 

Proverbs 17:22 KJV

A merry heart doeth good like a medicine: but a broken spirit drieth the bones.