Fiber is an important part of a healthy diet, but it is especially important for people with diabetes who count carbohydrates to determine insulin doses.
In this article, we will explain where fiber comes from, why it is an important part of carbohydrate counting, and why fibers increase blood sugar levels when other fibers are not.
What is dietary fiber?
This is the dietary fiber, often called “rough feed.” part of total carbohydrate content in most plant-based foods.
“It is a type of carbohydrate found in plant foods and is made up of many sugar molecules,” he explains. Food and Drug Administration. “However, unlike other carbohydrates (such as starch), dietary fiber binds so that it cannot be easily digested in the small intestine.”
In amateur terms: Most forms of carbohydrates are easily broken down into glucose and absorbed through the stomach lining, but most of the dietary fiber you eat is do not have. It also generally means that it won’t raise your blood sugar levels.
The benefits of dietary fiber
Dietary fiber can help your body in many ways:
The most obvious symptoms you experience if you are not getting sufficient The fiber is constipation.
How much fiber do you need?
For the 2,000-calorie diet of an average active adult, the FDA recommends eating at least 28 grams of fiber per day.
The Academy of Nutrition and Nutrition recommends:
- Women under 50 – 25 grams of fiber/day
- Women over 50 – 21 grams of fiber/day
- But under 50 – 38 grams of fiber/day
- Men over 50 – 30 grams of fiber/day
Which foods contain fiber?
Soluble fiber: This type of fiber dissolves in water and forms a “thick gel-like substance in the stomach,” the FDA explains. “It is broken down by bacteria in the large intestine and provides some calories.”
Soluble fiber sauces include:
- Beans and peas
- fruit
- Oats (oat bran, oatmeal, etc.)
- Nuts and seeds
- Carrots
Insoluble fiber: This type of fiber is not soluble in water. Instead, it passes through the digestive system and is not broken down. This means it doesn’t supply the body with any additional calories.
Insoluble fiber sauces include:
- fruit
- Nuts and seeds
- Vegetables (cauliflower, green beans, etc.)
- Wheat Blanc
- Whole grains (brown rice, whole grain bread, cereals, pasta, etc.)
There are no “good” or “bad” fibers. Both types of fiber are beneficial for your health and you should aim to eat a variety of high-fiber foods.
Dietary fiber and your blood sugar levels
For people with diabetics counting carbohydrates, especially those looking to determine their insulin dosage for their diet, it is important to be aware of the dietary fiber content of their food, snacks and meals.
Dietary fiber generally does not increase blood sugar levels, so you can subtract the total number of “dietary fiber” grams from the “total carbohydrates” grams listed in the Nutrition Committee for food and diet.
This gives you the “net carbohydrate” content that you use when determining your insulin dose by insulin to carbohydrate ratio, or simply tallying the total “net” carbohydrate consumption for the day.
For example, a Medium bananas contas Mortion:
- 27 grams of total carbohydrates
- 3 grams of dietary fiber
- = 24 “net” carbohydrates
That 3 gram fiber count is not going to make a big difference in your insulin dose, but it is still important to be aware of it, especially if you are eating other foods at the same time that contains fiber.
Benefits and problems Added fiber
These days, dietary fiber is also among two less natural sauces.
- Fiber supplements: Added to water in capsule or powder form
- Diet Foods: Protein bars, “healthy” cookies, low-carb bread alternatives, and more.
Fiber supplements (capsules or powders)
These products can be a healthy addition to your diet to facilitate bowel movements.
For example, plantain shell capsules or powders contain pure corn shell fiber. They can take them in capsule form every night before bed to produce healthy bowel movements by the morning. You can also purchase plantain shells in powder or “flour” form and add them to baked goods or smoothies.
Other products, such as Metamucil, can be mixed with water or yogurt. One thing to note about the difference between Metamucil and Plantain Shell is that Metamucil comes with other ingredients, while Plantain is a 100% pure corn shell.
If you are struggling with healthy bowel movements, talk to your medical team about fiber supplements to improve your digestive system!
Diet food fiber
Recently, there has been an overwhelming number of highly processed “health food” products with added fiber.
For example, you may notice that your favorite protein bar has 12 grams of dietary fiber in total carbohydrates. This allows manufacturers to sell the bar as “low carb” as “low carb” because fiber grams can technically subtract from carb grams.
However, these 12 grams Added The fibers are not the same as the natural fibers in whole food items. This means that it is partial or even all Of these grams of fiber, depending on the source, it can affect blood sugar.
Chicory root fiber, for example, is often added to low-carb foods to make it look higher “dietary fiber” content, resulting in a lower “net carbohydrate” content.
However, when you administer insulin based on those “net carbohydrates,” you may notice that your blood sugar levels are high, as if you have a high carbohydrate content.
When eating these high-fiber products, be aware of how they affect your blood sugar and how you described your fiber content.
It is also important to note that many of these high-fiber products also contain sugar alcohols that are sold as not affecting blood sugar levels, but many are actually converted to glucose.
Can I eat too much fiber?
Yes, it’s quite possible to eat too much fiber. This can cause bloating, gas, and constipation.
The amount of “too much” varies from person to person, but a good guideline is that if someone eats more than 70 grams of fiber a day, it can cause unpleasant side effects of excessive fiber. People with a very sensitive digestive system can experience side effects much faster than that after eating only 30-40 grams of fiber in a day.
For most people, eating too much fiber is not a concern. Because only an estimated 5% of Americans meet the recommended fiber intake every day.
However, eating 70 grams of fiber in a day is not really difficult, and often happens to people who eat a lot of high-fiber nutritional bars or follow a vegan diet. Therefore, if you experience frequent bloating or constipation, it is worth paying attention to your fiber intake.
