Balance Carbs With Fiber
When you eat a high-carbohydrate meal with very little fiber, your
blood glucose may rise and then fall rapidly. Because fiber is like
a sponge, absorbing and releasing glucose, a high-fiber meal will
slow down the rapid changes of blood glucose and prevent those "highs
and lows."
High-fiber foods are low in fat and provide essential nutrients, such
as vitamins C, B6, A, E, folate, and carotenoids. The National Institutes
of Health recommends that adults eat 20-35 grams of fiber per day. It
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 slip in more high-fiber
foods. Here are some tips to get you started:
* 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, use oat flour for half the flour
in the recipe and oat bran or oatmeal for the other half to
provide extra flavor and crunch.
From: "101 Tips Series" American Diabetes Association
|
Free Forum Hosting
Important Announcement
First 