A Diet Rich In Fiber Can Be A Life Saver

Over 40 years of research has shown that for adults with diabetes who eat more fiber there is a significant reduction in premature death compared to those who eat less. Those with higher fiber intakes had consistent improvements in blood sugar control, cholesterol levels, and reductions in body weight.

Both obesity and diabetes are associated with serious medical complications and increases the risk of dying from Covid-19. Obesity causes resistance to the action of insulin, one of the hormones that regulates blood sugar levels. Insulin resistance is a precursor to type 2 diabetes. Being overweight also causes an accumulation of fat in liver cells, known as fatty liver syndrome. When this occurs the liver appears to have the ability to produce a significant amount of glucose outside of any regular hormonal signals. With excess liver fat, this overproduction of glucose can contribute to type 2 diabetes, too. Both losing weight and lowering blood sugar levels are important in controlling risk. Eating a diet higher in fiber can significantly help to lower blood sugar and improve weight loss.

Fiber-rich foods include: beans, berries, bran, fruits, oatmeal, popcorn, vegetables, and whole grains. Be sure to drink adequate fluids. Fiber soaks up fluids like a sponge. This not only helps you feel fuller longer but it also helps form soft, easily passed stools.

Add a little fiber to your life.

Eat whole fruits and vegetables instead of drinking juices.

Don’t peel! Eat the fiber-rich skins of cucumbers, apples, pears, potatoes and zucchini.

Eat more berries – blueberries, blackberries, raspberries, strawberries.

Choose whole grains – brown rice, cornmeal, barley, cracked wheat, rye, whole wheat.

Choose whole wheat bread, bagels, pasta, pretzels, crackers, and rolls.

Eat beans, lentils, and peas a few times a week.

Try soybeans in every form – soynuts, tofu, tempeh, edamame.

Snack on fiber-rich fig newtons, graham crackers, popcorn, nuts, and seeds.

Eat dried fruits and raisins.

Sprinkle ground flaxseed, bran, or whole grain granola on cereal or yogurt for a healthy

crunch.

Experiment with higher fiber versions of old favorites, like brown rice instead of white rice, buckwheat noodles instead of regular noodles, or baked sweet potatoes instead of white potatoes.

Have vegetarian meals a few times a week.

Label reading tip.

Check the nutrition label. A high fiber food has 5 or more grams of fiber per serving. A good source has 2 or more grams of fiber per serving. But keep in mind, every gram of fiber you eat counts.

Mash it, smash it or break it apart.

Fiber is fiber no matter how you process it or cook it. Canned, pureed pumpkin is still a rich source of fiber, as is split pea soup, mashed sweet potatoes, cream of broccoli soup, or a fruit smoothie.

A last thought – chew on this.

Eating naturally fiber-rich foods is a better choice than using fiber supplements. Fiber-rich foods are also rich in health-promoting antioxidants, vitamins, and minerals; supplements are not.

© NH Nutrition Consultants, Inc.

Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.

Available as eBooks from iTunes and Kindle/Amazon:

Diabetes Counter – the most up-to-date information on managing diabetes

Calorie Counter – a weight loss guide that won’t let you down

Protein Counter – put the latest protein recommendations to work for you

Healthy Wholefoods Counter – planet-friendly eating made easy

Complete Food Counter – food counts and nutrition information at your fingertips

Fat and Cholesterol Counter – newest approach to heart-healthy eating

Available in print from Gallery Books:

Most Complete Food Counter, 3rd Ed.

For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com or on twitter: @JoAnnHeslinRD.