Dietitian: Soluble fiber

Soluble fiber: A proven way to help control diabetes November is American Diabetes month. Do you or someone you know have diabetes? Approximately 38.4 million adults in the U.S. have diabetes. As we age and put on additional weight, the prevalence of diabetes increases. About 29 percent of people over 65 have diabetes, according to the American Diabetes Association. Excess weight increases the risk of Type 2 diabetes. The American Diabetes Association urges people, especially those over age 65, to regularly get their fasting blood sugar checked to prevent the irreversible damages of diabetes. The damaging effects of prediabetes and Type 2 diabetes are not usually felt until after it injures us. Many times, diabetes is diagnosed in the ER after a heart attack. The complications from diabetes are serious: damage to the large blood vessels in the heart (increasing the risk of heart disease and heart attacks), the brain (increasing the risk of strokes and Alzheimer's) and in the legs (peripheral artery disease). Diabetes also damages the small blood vessels in the kidneys (kidney disease) and in the eyes (called retinopathy). Plus, it damages our nerves (peripheral neuropathy). PrediabetesMany people have higher than normal blood sugar levels for many years before being diagnosed with diabetes. Elevated blood sugar levels, which occur after eating, can cause irreversible damage (to blood vessels and nerves). Including foods rich in soluble fiber at every meal and snack is a proven way to help reduce harmful blood sugar spikes after eating. How soluble fiber worksThere are two types of fiber: insoluble fiber and soluble fiber. Insoluble fiber or roughage speeds up the transit time of food through the GI tract and helps prevent constipation.Whereas soluble fiber slows down the passage of food through the GI tract. Soluble fiber attracts water in the GI tract — forming a gel (like the pectin in apples). This slows down the absorption of carbohydrates. This results in a more gradual and lower rise in blood sugar. Thus, soluble fiber helps to prevent harmful blood sugar spikes after eating. In addition to apples, other foods high in soluble fiber include (dried) beans, such as kidney and black beans, sweet potatoes, oranges, figs, lentils, oats and barley. (See list.) Soluble fiber supplements include Metamucil (psyllium husk) and Benefiber (wheat dextrin) and Citrucel (methylcellulose). Two soluble fiber rich foods per mealThe amount of soluble fiber in meals matters. Enough is needed to have an effect. Aim to get at least three or more grams of soluble fiber at each meal. The recommended intake of soluble fiber is 10 to 25 grams per day. To get used to an increased intake of fiber, experts recommend slowly increasing your fiber intake. Drinking plenty of water (or other liquids) with the soluble fiber rich foods at meals is important to prevent an intestinal blockage. (Remember, the soluble fiber works by attracting water in the GI tract to form a gel, slowing digestion). Eating two foods containing soluble fiber at each meal is the best way to stabilize blood sugar levels. For example, for breakfast, try eating oatmeal with an added tablespoon of ground flaxseed and half a banana. Or, enjoy a dry oat cereal with a banana. Oats can also be used to make delicious oat pancakes topped with sliced bananas and walnuts. To make eggs high in soluble fiber, try making a black bean and egg burrito with slices of avocado for breakfast. Instead of orange juice, enjoy a fresh juicy orange, another source of soluble fiber. Bean or lentil soups are a terrific way to add soluble fiber to any lunch or dinner. Or, add beans or barley to any soup—such as garbanzo beans to tomato or vegetable soups. Three bean, kidney bean or Waldorf (apple) salads are other ways to add soluble fiber to a meal. Or try serving soluble fiber rich oven roasted acorn or butternut squash. Thanksgiving dinner Many traditional foods served at Thanksgiving are high in (low fiber) refined carbohydrates, which result in damaging high blood sugars. Choosing foods high in soluble fiber (rather than foods high in refined carbs) can help blunt an after-Thanksgiving dinner spike in blood sugar. For example, in lieu of mashed white potatoes, try a simple baked sweet potato topped with butter (or margarine) and toasted pecans. For a stuffing, try making a festive looking barley-cranberry stuffing. It's delicious side with roast turkey (and with leftover turkey). For a veggie side, enjoy Ina Garten's roasted brussels sprouts. Unlike green bean casserole, a half cup serving will provide as much soluble fiber as a cup of cooked oatmeal. It's so simple to make and yummy. Add a leafy green side salad topped with edamame, garbanzo beans or black beans. It's an easy way to sneak in more blood sugar blunting soluble fiber. These sides are delicious any day, not just on Thanksgiving. So, this fall, why not start enjoying more foods rich in soluble fiber? Richest sources of soluble fiber: and grams of soluble fiber1 whole medium artichoke: 4.7 grams(the fiber is in the leaves, not the heart)½ cup cooked kidney beans: 2.9 grams1 cup cooked sweet potato: 2.8 grams3-inch diameter navel orange: 2.6 grams½ cup black beans: 2.4 grams½ cup soybeans (edamame): 2.3 grams3 small figs: 2.3 grams½ cup navy beans (pork 'n beans): 2. 2 grams3-inch pear: 2.2 grams1 cup cooked lentils: 2.0 grams½ medium avocado: 2.0 grams1 cup cooked oatmeal (1/2 cup dry oats): 2.0 grams½ cup cooked butternut or acorn squash: 2.0 grams½ cup cooked Brussels sprouts: 2.0 grams½ cup pinto beans: 1.9 grams1 cup cooked barley: 1.8 grams3-inch apple: 1.5 grams½ cup Great Northern beans, lima beans or garbanzo beans: 1.3 grams½ cup broccoli or green peas: 1.2 grams2 tablespoons ground flaxseed: 1.2 grams½ grapefruit: 1.2 gramsSource: Northwestern University's Feinberg School of Medicine Barley-cranberry stuffing (pilaf)About 2 teaspoons extra-virgin olive oil½ cup onion, finely diced1 rib celery, finely diced2 cups chicken broth1 cup quick cooking pearl barley¼ teaspoon each: garlic powder and black pepper½ teaspoon sage½ cup dried cranberriesToppings: (optional)1/3 cup loosely packed chopped parsley (or a few dashes of dried parsley)2 tablespoons sliced almonds Heat a large saucepan over medium-low heat. Add the oil. When hot, add the onion and sauté until translucent. Stir in the celery and cook for another minute. Add the chicken broth and turn up the heat to high to bring to a boil. Stir in the barley, garlic powder, pepper, sage and cranberries. Reduce heat to low. Cover and simmer for 12 minutes or until barley is tender. Turn off heat and allow to set (covered) for 5 minutes. If desired, stir in the parsley and almonds.Makes: 4 to 6 servings.Note: Recipe can be doubled or tripled.SOURCE: www.food.com Food.com — Recipes, food ideas and videosFood.com has a massive collection of recipes that are submitted, rated and reviewed by people who are passionate about food. From international cuisines to quick and easy meal ideas, food.com is where you can find what you're craving.www.food.com.- with modifications by Phyllis Molnar Oven roasted Brussels sprouts1 ½ pounds small-sized Brussels sprouts3 tablespoons extra virgin olive oil¾ teaspoon salt½ teaspoon black pepper Preheat oven to 400 degrees. Cut off ends of Brussels sprouts and pull off any outer leaves. Mix them in a large bowl with the olive oil, salt and pepper. Pour them onto a baking sheet with a rim. Roast for 25 to 35 minutes until crisp on the outside and soft on the inside. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.Makes: 6 servings SOURCE: Ina Garten, the Food Network