Fiber clobbers diabetes
which is your ace in the hole.
Fiber is very important for your nutrition yet most of us get less than half of the fiber recommended in our daily diet.
This natural wonder is used in the digestion process. It is found in fruits, vegetables, and whole grains.
Studies suggest fiber helps with weight loss. It helps to reduce the risk of cardiovascular disease, diabetes, and cancer.
In particular, studies showed people who consumed the most fiber had a lower risk for heart disease.
High intake appears to lower the so called “bad” cholesterol helping to reduce the risk of coronary artery disease, stroke, and high blood pressure.
More important, it can help slow the absorption of sugars in food helping to keep blood glucose from spiking. This helps people who are diabetic.
Research shows of 75,000 adults who were studied for 14 years, diabetes risk was significantly reduced among those consuming the highest amount of fiber from whole grains. However, exercise and weight control are still the best ways to reduce diabetes risk.
500,000 adults were studied and it was found that whole grains modestly reduced the risk of colorectal cancer.
A study of 200,000 people observed for 22 years, white rice raised the risk of type 2 diabetes but brown rice reduced the risk.
People who ate 5 weekly servings of white rice had a 17% higher risk of developing type 2 diabetes than those who ate less than one serving per month.
People who ate 2 weekly servings of brown rice had an 11% lower risk of developing type 2 diabetes than those who ate less than one serving per month.
High fiber foods make you feel fuller longer helping with weight control.
It adds bulk to your meal without a large increase in calories. It also helps people eat fewer calories without feeling deprived.
Soluble fiber found in oat bran, beans, peas, and most fruits will help lower blood sugar and cholesterol.
Insoluble fiber found in wheat bran and some vegetables aids in digestion and constipation prevention.
As a rule, the more convenient and processed the food, the less fiber it contains. White bread has less than a whole grain bread. White rice has less than a brown, long grain rice.
Many food products advertise “fiber added” but there is little evidence to show this added fiber has the same benefits of the fiber in whole foods.
So eat a diet rich in whole grains, vegetables, and fruits to ensure you are getting your daily requirement.
Oatmeal topped with nuts and fruit is a good choice.
Barley, wild rice, brown rice, quinoa, whole wheat pasta, and bulgur are good fiber choices.
Frozen mixed vegetables, spinach, and broccoli are good additions to pasta sauce or rice dishes.
Include a tossed salad in your meals.
Legumes such as peas, pinto beans, kidney beans, lima beans, navy beans, garbanzo beans, and lentils are good choices.
Try apples, pears, and bananas.
Try almonds, sunflower seeds, and pistachios.
Snack on low fat popcorn.
Glucomannan is known as the super fiber food. For more information about Glucomannan, see the video below.
To get Glucomannan, see the links below the video.
Increase intake gradually so your body can get used to it.
Add slowly to help avoid gas, bloating, and cramps.
Eat a variety of fruits, vegetables, whole grains, and nuts.
Eating this mix allows different fibers and a wide range of nutrients.
High fiber cereals should contain 5 or more grams per serving.
Whole grain flour should be the first ingredient in bread.
men should get 38 grams of per day and women should consume at least 25 grams per day.
Which foods are high in fiber? Here are some lists: