The Fiber Queen…

I’ve been called by a lot of names, but the one I’m most proud of is

“Fiber queen” or more affectionately ….The Fiber Nazi. When teaching diabetes self-management classes I emphasize the benefit of increasing fiber as it helps to decrease blood glucose levels, by slowing the absorption of carbohydrates. For people with diabetes, and EVERYONE else, looking to live a healthy lifestyle…fiber is an important part of it.  Eating more fiber is often a matter of changing the type of carbohydrate. A high quality carb in my opinion, is one that provides about 3grams of fiber per serving.  For example most whole wheat pasta has 6 grams of fiber, compared to 2 grams for regular pasta, per serving.

What other foods have fiber you say? Look at replacing white bread or even regular whole wheat bread with…”extra fiber bread”. A person can get up to 6 grams of fiber for one slice of Oroweat-Double Fiber bread. Feast on brown rice instead of white rice. Eat potato skins…it may make a pot of mashed potatoes look strange, but just think of the nutrients! And of course we all know that beans, fruits, and vegetables give you a mix of different “types” of fibers that are beneficial. I bring up the “types” of fiber, because all fiber is not created equal. Food manufactures have figured out “whole grain” or in other words…”high fiber”… has become the latest health craze! They have found a way to manipulate us once more, BUT…. I’m getting off track…..I’ll reserve my rant about isolated vs. intact fibers for another chat.

Scientist’s have their labs (full of test tubes and potions) and so do dietitians…ours is called the grocery store. People just want to know what to eat and where to buy it! While watching a student presentation (supermarket tour) this week at our local grocery store…it struck me that last year when the students did this tour there weren’t as many whole wheat pastas on the shelf. Now there were at least 5 different brands, with each having as many as 5 different types of whole wheat pastas….spaghetti, linguini, bow-tie, penne…etc.  Grocery stores have devoted lots of shelf space to whole wheat pasta’s.  Most supermarkets are providing shelf space to foods that are brimming with more fiber.

In the latest edition of Diabetes Cooking…the article Tried and True: Nutrition advice that never fails…said “Let fiber fill you up!”

          “Foods like fruits, vegetables, and whole grains are not only rich in fiber, but also packed with nutrients. Eating more of these foods will help you feel full and satisfied after eating fewer calories…”

 That sounds like its good for weight loss! Typically foods high in fiber are usually low in fat!  More good news…a high fiber diet can help reduce the risk of heart disease, prevent constipation and possibly diverticular disease. 

As I mentioned before, grocery stores are the dietitian’s laboratories; let it be your pharmacy for a healthier life. Navigating the grocery store can be a bumpy ride, but take the time to explore. Remember, healthy foods are cheaper than medicine!

TAKE The FIBER Challenge! I always start with breakfast…Fiber One is my favorite… (The one that looks like twigs and bark according to my husband)…you don’t need much…1/2 cup will give you 14 grams of fiber. It can also be used as croutons, crunchy stuff to top yogurt or ice cream; I’ve even used it as a binder for meatloaf. You can add the cereal to spaghetti sauce or chili. I suggest you use ½ cup daily any way they see fit.

How much does a person need? The average American gets about 10 -15 grams of fiber daily. Health organizations suggest we get 20 to ~38 grams a day, based on calories needs and gender. You should increase fiber gradually…with an increase in fluids also.

So let’s see…Breakfast = ½c Fiber One (14g), 1c soy milk (1g), ½c blueberries (2g) and 2Tbsp sliced almond (2g)…Lunch = turkey sandwich (12g), apple (5g)….Oh, I can quit now…36 grams of fiber….I’ve taken my medicine before dinner!

Take the challenge!

Le Greta