Download Fiber Up for Diabetes

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