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.