When most people think of fiber they think of Grandma chugging back glasses of Metamucil, but fiber is not just for geriatrics. The fact is that young adults and middle-aged, adults need dietary fiber, too. Fiber can be a great addition to a healthy diet. Dietary fiber can control diabetes and help you lose weight if you currently do not get enough of the substance daily.

The Benefits of Dietary Fiber

Fiber is important for maintaining your digestive system healthy, controlling blood sugar and weight control. Fiber is essential in preventing diabetes. A recent study showed that, when thirteen people with diabetes following a moderate diet of fiber, which is about 16 grams of insoluble and 8 grams of soluble fiber, it was as if they were drugs diabetes. Thus, doubling the intake of dietary fiber may be as good as diabetes taking medications to reduce insulin levels. What a way to form natural prevent diabetes.

How it works Foods rich in fiber take longer to digest which means that insulin is created slowly, avoiding peak blood sugar. Eating more fiber can also help you lose weight. Your body blocks seven calories in each gram of fiber you eat. Fiber also makes you feel full from the fiber takes up more space in the stomach of processed foods.

How much fiber and how to Get It

The average American eat 10 to 15 grams of fiber per day, but the recommended amount is 20 to 35 grams per day. This quantity is easier to get what you think.

First, eat the bread that is high in fiber. Check the package label and only buy bread that has at least 3 grams of fiber per serving. Today, you can buy bagels, muffins hamburger, and the rolls that have more than five grams of fiber and still be happy as white bread. Therefore, if you eat two pieces of bread for breakfast and a sandwich for lunch that could easily rack up 20 grams of fiber without even trying! There are plenty of great tasting cereals available with about 7 grams of fiber per serving too.

There are other easy ways to add fiber to your diet. Buy wheat flour for cooking instead of white flour, too. Also, do not forget to use whole wheat pasta. You can also try adding more vegetables, fruits and nuts in your diet. The three are a great source of fiber. The skin of fruits and vegetables is that fiber is not peeled.

Here are some ideas:

1. When making tacos, add a can of tomatoes Mexico style minced meat.

2. Add the grated vegetables like zucchini, squash and carrots to spaghetti, goulash, and breads.

3. Sprinkle All-Bran Buds desserts like ice cream to add a big boost in fiber.

4. Try substituting a serving of meat with a veggie burger. These are surprisingly good and have three grams of fiber in each party, compared to none in a normal beef burger.

5. Serve corn on the cob instead of potato salad on your grill to the side, and instead of serving the chips serve whole grain crackers, peanuts or sunflower seeds.

Increasing the daily intake of dietary fiber is so easy that you can do to improve your health, diabetes and lose a little weight. The foods you choose with increased fiber tends to be healthier in general, thus increasing their health even more. Begin to increase the fiber in the diet today and start reaping the benefits.
About the Author:

Lana Hawkins is the author of Fit, Healthy Self Blog. It’s a great place to find fitness and health information you need to prolong and improve your life. Want a great Get Ready for Fitness Course for free? Or a 30 minute exercise plan that gets you strength and cardio benefits at once? Fit, Healthy Self has all you need to get and stay healthy.

Article Source: ArticlesBase.com – Increased Dietary Fiber May Control Diabetes and Help You Lose Weight

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