The Role of Fiber in both a Diet for Diabetes and to Lose Weight

Hello everybody,

 

Today I want to talk about one of those “miracle foods” that can solve many of our problems. And by problems I mean health problems, although in the long run it could also be a financial one if we find ourselves having to pay for medical bills caused by our lack of prevention.

How can fiber lend a helping hand in solving our problems? Because through different mechanisms, fiber can assist us in lowering LDL cholesterol; preventing constipation and as a result many of the ailments derived by it; regulating blood sugar, essential to prevent and control diabetes; and helping us to lose weight. Not too bad, right?

 

Let’s take a look today at one of these mechanisms by which fiber can help us lose weight:

 

1. Foods low in fiber can make us gain weight

  • When we eat, our body converts the food into sugar and as a result, our blood sugar goes up.
  • Eating foods low in fiber raises the level of blood sugar faster because it takes our organs less time to convert food into sugar than it takes when the food contains fiber.
  • When glucose enters into the blood too fast, the pancreas sends insulin in a hurry to keep up with the rising levels of blood sugar.
  • This excess of insulin in the blood causes our blood sugar to drop to a dangerous level.
  • A drastic drop in blood sugar makes us hungry and we need to eat more and sooner.

 

 

2. Foods high in fiber can help us lose weight

  • When we eat, our body converts the food into sugar and as a result, our blood sugar goes up.
  • Eating foods that are high in fiber does not raise our blood sugar too fast because it takes more time to our organs to convert food into sugar than it takes when the food does not contain fiber.
  • In this case, the glucose doesn’t go into the blood too fast, and the pancreas doesn’t send insulin in a hurry because the blood sugar is not out of control.
  • Since there is not an excess of insulin in the blood, our blood sugar doesn’t drop to a dangerous level.
  • Without a drastic drop in blood sugar, we are not hungry so fast and we don’t have to eat more.

As you can see, eating foods high in fiber results in more weight loss than eating foods low in fiber. One of the easiest ways to add fiber to your day is to eat a breakfast that includes high-fiber foods such as high fiber cereal –hot or cold-, whole grain toasts, whole grain muffins or bagels, and in the week-ends, if you like them, you can have whole grain pancakes.

 

Next time I’ll talk about how foods high in fiber can help lower cholesterol. In the meantime, try to choose a good cereal for breakfast that has at least 5 grams of fiber per portion. If you are still eating white bread try to replace it with whole grain bread.

 

Have a great day and don’t forget to stop at the market and get your fiber.

 

Emilia Klapp, BS, RD

www.MediterraneanDietfortheHeart.com