I posted about this FREE 28-day Diabetic Meal plan a few days ago, but I found an interesting article in my inbox today regarding how good FIBER is for our diet, and especially diabetics, that I thought I’d post it again. (Go HERE to request yours.)
Did you know that we should be eating between 25-30 grams of fiber per day, yet the average American only takes in 12 grams? I was reading an article this morning by Roberta Kleinman, RN, M.Ed., CDE, and just look at just some of the ways she says fiber helps us:
- Fiber helps decrease the bad cholesterol-LDL, in your blood since it carries cholesterol out of the body.
- Fiber can assist in long term weight control.
- Fiber can help decrease fat and sugar absorption from eaten foods.
- Fiber keeps you satiated longer and can reduce the cycle of over-eating.
- Fiber helps burn calories especially when you take in the upper recommended amount of 30-35 grams a day.
- Fiber, especially soluble, delays the entry of sugar into the bloodstream which can decrease the peak blood sugar after a meal.
- Fiber foods tend to have fewer calories based on its food density.
- Fiber may reduce the risk of breast cancer.
So what foods have fiber in them? I’m happy to say that LENTIL BEANS are on this list, and you all know I love my beans! 😉 Here are a couple of the top choices:
1) Avocados – 17 grams of carbohydrate and 11 grams of fiber per serving.
2) Artichokes – 14 grams of carbohydrate and 10 grams of fiber.
3) Berries (raspberries & blackberries) – 15 grams of carbohydrate and 8 grams of fiber.
4) Apples & Pears – 20 grams of carbohydrate and 5 grams of fiber.
5) Lentils – 10 carbohydrates and 8 grams of fiber for 1/2 cup serving.
6) Almonds – A 1 ounce serving is 6 grams of carbohydrate and 3-5 grams of fiber.
7) Oatmeal – It contains 20-25 grams of carbohydrate per serving size and 6 grams of soluble fiber.
Hopefully this gives you some “food” for thought (pun intended) on how we all can use fiber to make us healthier. I know what I’ll be using my $2.00/2 Publix produce coupons for!
**Thanks to the article Seven High Fiber Diabetes Friendly Foods by Roberta Kleinman, RN, M.Ed., CDE, for much of the content of this blog post.**
Thanks for coming to Addicted to Saving! Here’s a little bit about me so you can know who’s behind all these posts!
My name is Liza and I began my money-saving journey in the Spring of 2009 as a way to stretch a limited household income. I had lost my job and my hubby was self-employed. I launched Addicted to Saving in November of 2009 and it has grown by leaps and bounds. Since then, my hubby and I have struggled with the ups and downs of two failed adoptions and are now LOVING being parents to our little man Asher who we brought home from Ethiopia in August of 2013. I feel incredibly blessed to be able to help you save money. My goal is that you will have FUN and become empowered to save more and more money each week..