Study after study supports the benefit of high-fiber foods in preventing obesity, Type 2 diabetes, cardiovascular disease, and cancer. These days, however, most of the fiber is processed out of carbohydrate-rich foods. Fiber won’t raise your blood sugar, but it will help control blood sugar spikes.
The most important part about fiber is taking it slow: if you increase your intake quickly, it will cause stomach upset.
So how much fiber should Type 2 diabetics eat?
men under 50 need 38 grams of fiber per day and when aged over 50, it drops to 30 grams per day.
women need 30 latierrademisamores grams when under 50 and 21 grams when over 50.
Most people get less than half of the recommended intake on a regular basis.
Here are some great foods to help boost your fiber intake…
Corn. While corn is well-known for its yellow color, you can also get black, pink, blue and other colors. Each color contains a different amount of fiber and antioxidants level but changing the colors adds variety to your diet. Half a cup of kernels equals around 2 grams of fiber.
Avocado. The flesh is full of nutritious fiber. Two tablespoons contains 2 grams and a whole avocado has 10 grams. This food is also full of polyunsaturated and monounsaturated fats that help lower the risk of heart disease and helps lower cholesterol levels.
Beans. Pick a color and you’ll most likely find a bean to match your color choice. They’re all rich in fiber and these are just a few of the more popular varieties.
in one cup of black beans, you’ll find 15 grams of protein and 15 grams of fiber. The dark skin also indicates a high level of flavonoids/antioxidants.
white beans contain lots of fiber, iron and protein and are a rich source of potassium. As with all fibrous foods, it’s important to increase your fluid intake so your digestive system doesn’t get too overloaded.
Kidney beans are a popular food in the northern parts of India and also in New Orleans (USA). They’re full of fiber, iron and protein.
also called chickpeas, garbanzo beans have two types. One is the dark “Desi” type, full of antioxidants and fiber. The lighter variety is the “Kabuli” type.
Lentils. These small legumes pack a fibrous punch with 15.6 grams of fiber in a single cup of lentils. They also contain iron, vitamin B, protein and several other essential minerals.
Peas. Peas can be eaten in numerous ways. One cup filled with split peas contains 16.3 grams of fiber. A cooked cup of frozen peas is still 8.8 grams of fiber.
Brown rice. Brown rice is nuttier and has a chewier texture than its white counterpart. One cup has 3.5 grams of fiber and having two serves per week has been shown to reduce the risk of Type 2 diabetes by as much as 11%.
Almonds are full of fiber, protein and healthy fats. However, they are high in calories so consumption should be kept to a small amount. A quarter cup of almonds has 3 grams of fiber BUT it also contains 170 calories.
Diets providing up to 50 grams of fiber daily have been found to be beneficial for blood sugar, insulin and cholesterol levels.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.
The answer isn’t in the endless volumes of available information but in yourself.