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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 helps 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 that the average person consumes less than 20 grams per day…but the recommended amount is 35 grams each day to reap the full benefits.
Fiber helps manage both your blood sugar levels and weight:
- High-fiber foods are low on the glycemic index and help you feel full so you don’t want to eat sugar.
- This fills your stomach and slows down the release of digested food into your intestines and bloodstream, giving your pancreas more time to provide the necessary amount of insulin.
- As you keep feeling full, your appetite decreases… you eat less food and you lose weight
- Soluble fiber contains no calories because it passes through your body completely
Soluble fiber is found in:
As a general rule, include two servings of fiber-rich foods at each meal. Most plant foods contain both insoluble and soluble fiber, and some of the richest sources include:
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.
Beans: Please note that some of the soluble fiber dissolves in the liquid when using canned beans, so if you are adding the beans to a soup or casserole, add the liquid. Beans include kidney beans, black beans, lentils, pinto beans, butter beans, chick peas, split peas, and lima beans.
Barley: Barley is often used in soups. Pearl barley, processed to remove its hull and bran, also gives you 2 grams of soluble fiber per 3/4-cup serving (when cooked).
fruit: Fruits including:
- Apple, plum, kiwi fruit, pear, mango, peach
- Blackberries, strawberries, raspberries,
- Oranges, grapefruits… including the pulp and skins give you more fiber
Vegetables: including:
- Celery, sweet potato, turnip, artichoke
- Potatoes with their skins, Brussels sprouts, cabbage, green peas
- 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: While every 100 grams of psyllium provides 71 grams of soluble fiber, a teaspoon of most psyllium products will give you about 3 grams.
Add water:
To minimize the side effects of your body adapting to higher levels of fiber… increase your fiber slowly and drink plenty of water. It is not uncommon to find that it takes your body approximately six weeks to adjust to side effects that include diarrhea and flatulence. 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 find yourself constipated.
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