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Where Will You Find Soluble Fiber to Help Lower Blood Sugar Levels?
Soluble fiber is like “magic” for people with type 2 diabetes… it can help lower blood sugar levels! Many health conditions can be prevented by consistently adding the right level of soluble fiber to your eating plan. Research has shown the average person consumes less than 20 grams per day… while the recommended amount is 35 grams per day to get the full benefits.
Fiber helps manage both your blood sugar levels and your weight:
- Most high fiber foods are low on the glycemic index and will help you feel full so you don’t want to eat sugar
- it fills your stomach and the release of digested food into your intestines and bloodstream slows down, giving your pancreas more time to prepare the required amount of insulin
- by making sure you feel full, your hunger decreases… you eat less food and you lose weight
- Soluble fiber contains no calories because it actually passes through your body
Soluble fiber is found:
As a general rule, add two servings of fiber-containing foods to each meal. Most plant foods contain both insoluble and soluble fiber and some of the richest sources are:
Oats and Oat Bran: 1 gram of soluble fiber is found in 1 packet of instant oatmeal… 3 grams in half a cup of dry oat bran and 2 grams in 1 cup of cooked oatmeal
Nuts: When using canned beans please note that some of the soluble fiber dissolves into the liquid, so if you add beans to a soup or casserole, add the liquid as well. Beans include kidney beans, black beans, lentils, pinto beans, butter beans, chickpeas, split peas and lima beans
Barley: Barley is often used in soups. Even pearl barley that has been processed to remove the hull and bran will give you 2 grams of soluble fiber per 3/4 cup serving (when cooked)
fruit: Fruits include:
- apples, plums, kiwi fruit, pears, mangoes, peaches
- blackberries, strawberries, raspberries,
- oranges, grapefruits… including the pulp and membrane will give you more fiber
Vegetables: This includes:
- celery, sweet potato, radish, artichoke
- potatoes with skins, brussels sprouts, cabbage, green beans
- broccoli, carrots, summer squash, zucchini, white beans
- cauliflower, asparagus and beets
Soluble fiber is not found in raw leafy green vegetables such as lettuce.
Psyllium: every 100 grams of psyllium provides 71 grams of soluble fiber, a heaping teaspoon of most psyllium products will give you about 3 grams
Add water:
To reduce the side effects your body adjusts to higher fiber levels… increase your fiber slowly and drink lots of water. It is not unusual to find that your body takes about six weeks to adjust to side effects which may include diarrhea and bloating. Fiber absorbs water like a sponge so don’t forget to drink plenty of water… water helps fiber work and without enough water you may end up with constipation.
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