4 Ways to Get More Fiber
From: www.everydayhealth.com
Adding fiber to your diet can help control your blood sugar.
When you eat a high-carbohydrate meal with very little fiber,
your blood glucoses may rise and then fall rapidly. Think of
fiber as a sponge, absorbing and then releasing glucose. A
high-fiber meal will slow down the rapid changes of blood
glucose, preventing the "highs and lows" you get with a
high-carbohydrate meal. The National Institutes of Health
recommends that adults eat 20 to 35 grams of fiber per day.
High-fiber foods are low in fat and provide essential
nutrients, such as vitamins C, B6, A, E, folate, and carotenoids.
Fiber can be found in many different types of plant foods,
including whole-grain breads and cereals, fruits and vegetables,
and many types of beans. The best way to add fiber to your
diet is to slowly add more high-fiber foods. (If you increase
your fiber consumption quickly, you may suffer digestive
discomfort.)
Try these techniques:
* Add grated carrots, zucchini, or celery to your usual meals.
* Use a handful of rolled oats to top casseroles such as macaroni
and cheese.
* Add garbanzo beans or kidney beans to rice dishes.
* When baking cakes or cookies, replace half of the white flour
with oat flour, and the other half with oat bran or oatmeal to
provide extra flavor and crunch.
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