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Fiber Up for Diabetes Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, while people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. Not only does fiber help control blood glucose, but it also helps reduce cardiovascular disease risk. Fiber dietary guidelines The Dietary Guidelines for Americans recommends eating 14 grams (g) of fiber for every 1000 calories consumed, or about 21–25 g/day for women and 30–38 g/day for men. However, researchers who looked at studies done during the previous 25 years on diabetes and cardiovascular disease recommend that people eat 25–50 g of fiber/day. Because most Americans eat only half the recommended amount of fiber, aiming for at least 25 g/day is a step in the right direction. For those starting out with low-fiber diets, meeting the dietary guidelines amount is recommended as an initial goal. Make sure that you include high-fiber foods as part of your carbohydrate allotment in your eating pattern. Studies have shown that soluble fiber (at least 6 g/day) is particularly important for improving blood glucose control. However, eating a wide variety of high-fiber foods—whole grains, fresh fruits, and fresh vegetables—will help ensure that you get an adequate supply of all types of fiber. Increasing fiber in your diet The following tips can help you increase the fiber in your diet. Whole grains Eat at least 3 ounce equivalents of whole grains/day, substituting whole-grain products (ie, bread, cereal, rice, and pasta) for refined grains. Fruits and vegetables Consume more fruits and vegetables—at least 2 cups (C) of fruit and 2½ C of vegetables each day. Choose whole (fresh, frozen, or dried) vegetables and fruits over juices, which have most of the fiber removed. Legumes Serve legumes (ie, dried beans and peas) with your meals regularly. Increase your intake of these foods gradually to limit the gaseous side effects. Nuts and seeds Include nuts and seeds several times/week. They contain monounsaturated fats and can help control blood cholesterol levels. Fiber intake Increase the amount of fiber in your diet gradually, using a variety of food sources. Try to include one fiber-rich food at every meal. Water Drink plenty of water to enhance the effectiveness of fiber and to prevent constipation. Sneaking fiber into your diet These suggestions may help you add more fiber into your diet. Breakfast Start every day with a bowl of high-fiber cold cereal, oat bran, or oatmeal. Liven up high-fiber cereal with fresh fruit, such as bananas or berries, or with dried fruits, such as raisins, cranberries, or apricots. Flour Substitute whole-wheat flour, spelt flour, or oat bran for at least one third of the all-purpose flour in recipes for baked goods. Coating Coat chicken or fish with crushed bran cereal before baking. Vegetables Serve entrées such as steak, chicken, or fish on a “bed” of grilled zucchini and peppers, sautéed spinach or kale, sautéed onions and mushrooms, or grated carrots and slivered beets. Add frozen vegetables to soups, sauces, casseroles, or pasta dishes. Pizza Order or make your own pizza with a whole-wheat crust and vegetable toppings, such as spinach, tomatoes, broccoli, mushrooms, onions, roasted red peppers, and/or green peppers. Snacks Snack on oat-bran pretzels, whole-wheat crackers, air-popped popcorn, dry-roasted nuts or seeds, whole-grain cereal, fresh or dried fruit, baked tortilla chips dipped in fresh salsa, or raw vegetables dipped in hummus. Make sure to include these snacks as part of your carbohydrate intake for the day. Whole grains Try different types of whole grains for variety, such as barley, kasha, bulgur, quinoa, wild rice, and couscous, and different pastas and rice, such as whole wheat, brown rice, or quinoa pastas. Higher fiber foods Choose foods with higher fiber, such as: Bean soup over cream of broccoli soup Oat bran over instant Cream of Wheat® A whole-wheat bagel over a croissant or a white bagel A baked potato or sweet potato (with skin) over French fries or mashed potatoes References and recommended readings American Diabetes Association®, Bantle JP, Wylie-Rosett J, et al. Nutrition recommendations and interventions for diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2008;31(suppl 1):S61-S78. Anderson JW, Randles KM, Kendall CW, Jenkins DJ. Carbohydrate and fiber recommendations for individuals with diabetes: a quantitative assessment and meta-analysis of the evidence. J Am Coll Nutr. 2004;23:5-17. US Dept of Agriculture, Center for Nutrition Policy and Promotion. Dietary Guidelines for Americans 2010. Available at: http://www.cnpp.usda.gov/dietaryguidelines.htm. Accessed May 11, 2012. Review Date 6/12 D-0513