Diabetes Disease Diet | High Fiber Diet for Diabetes Disease

Sugar substitutes, can reduce calorie intake and help weight loss efforts. Sugar substitutes are so much sweeter than sugar that very small amounts are needed to create a sweet taste. That is what keeps the calories of the substitutes at a minimum. They also contribute almost no carbohydrates to foods, so diabtetics can enjoy more sweet foods without affecting blood glucose levels. There are five FDA approved artificial sweeteners; Saccharin, aspartame, acesulfame-k, sucralose, and neotame.

The Three Major Diabetes Food Plans:

There are three main food plans that people with diabetes use to manage their eating -- the exchange plan, the counting carbs plan, and the continuous carbohydrate plan. Why do you need a food plan? Using a food plan helps you keep track of your food intake, and eating close to the same amount of carbs, proteins and fats everyday helps you figure out how your body reacts to food. Knowing how foods affect your blood sugar gives you the tools to maintain better control. Keeping track of carbohydrates is something that people with either Type 1 or Type 2 diabetes should do.

Before You Start:

Carbohydrates are the most important part of the food you eat. They directly affect your blood glucose almost immediately after you eat them. All three plans detailed below help you keep your carbs in balance. For each of the plans, 15 grams of carbohydrate equals one carb choice. How do you know what 15 grams of carbs is? It's not always easy. First, set up an appointment with a dietitian, if you can. Also, most food labels list nutrition facts like carbs.

Exchange Meal Plan:

This plan divides food into six categories: starches, fruits, vegetables, milk, meat and fats. The serving sizes listed have similar amounts of calories, proteins, carbohydrates and fats. There is a food list to help you see what category your food falls into. It's called the exchange plan because it offers you the flexibility to trade one food on the list for a similar food. For example: exchanging 3/4 cup of cold cereal for a half of an English muffin. Exchange food lists are available from your dietitian.

Counting Carbohydrates Food Plan:

Counting carbohydrates is a more flexible plan. It only keeps track of your carbs. Carbs affect blood glucose levels quickly. Insulin works with the carbs and breaks them down for energy. You adjust your dose according to the amount of carbs you are going to eat at that meal. The units of insulin per grams of carbs is figured out by your doctor or dietitian based on your body's response to carbs. This requires careful tracking and blood glucose testing to see how carbs affect your blood sugar.

Constant Carbohydrate Food Plan:

This plan is the simplest to use and is the choice for many when they are first starting out. You only need to keep track of the carbohydrates in your diet. A dietitian or your doctor will help you establish how many carbs you should eat everyday. Usually insulin or other diabetes medication doses also remain constant. You keep the number of carb choices the same at each meal. Try to keep your daily eating and exercise routine the same.

Summing It Up:

No matter which plan you use, remember to check blood glucose levels often and write down the numbers and also how many carbs you have eaten that day. Good record keeping will give you and your doctor an accurate picture of how effective your food plan and medication schedule are. And that helps you maintain good control and keep your numbers in a good range for you.

Sources:

Clark RD, LD, Amanda, Stephanie Kovarick, RD, LD, CDE, Melissa Voigt, BA, and Joy Hayes, MS, RD, LD, CDE. "Using the MyPyramid.gov Website as a Tool for Diabetes Self-Management Education." Diabetes Spectrum 2006 19:122-126. 11 Jan. 2006.

FIBER AND DIET for DIABETES

Eating Right for Diabetes Nutrition and Health

Although it has been shown that fiber intake does not seem to have an affect on colon cancer risk, it does reduce the risk of developing other serious conditions such as heart disease and diabetes.

Experts recommend eating between 20 and 35 grams of fiber every day. Sometimes it’s hard to get enough fiber, especially when so many foods today are processed for the sake of convenience.

What can you eat that will give you the fiber you need?

* Whole grain breads and cereals. Make sure that whole grain is the first ingredient, for example, a loaf of wheat bread should have “whole wheat flour” as it’s first ingredient.
* Brown rice. Brown rice still has the bran layer intact. White rice is polished so that the bran layer is removed.

Brown rice takes longer to cook than white rice, about 45 minutes.

* Dried beans and peas. Soak beans overnight in cool water. The next day, drain off the water, add fresh water and cook until tender.
* Fresh fruits and vegetables. Leave the skin on, whenever possible, for even more good fiber.

Increase your fiber intake gradually to avoid discomfort. Drink 6-8 glasses of water each day to keep things moving.

From Debra Manzella, R.N.,

Getting Fiber on a Low Carb Diet

Is It True that Low Carb Diets Are Low in Fiber?:

It is a common misconception that reduced carbohydrate diets are automatically low in fiber. In fact, most non-starchy vegetables and low sugar fruits are quite high in fiber, and a well-constructed low carb diet emphasizes vegetables and other sources of fiber. Unfortunately, most people, at least in the US, don’t get close to the recommended amounts of daily fiber, no matter how many carbs they are eating! But there is no reason for you to be one of those people.

What is Fiber?:

Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are. Think of a cow eating grass – that cow needs extra stomachs, chews its cud, etc, to digest the grass. We can’t digest grass because we don’t have specialized digestive systems. That indigestible stuff is fiber.

How is Fiber Beneficial?:

When people think of the benefits of fiber, they usually think of preventing constipation. It’s true that fiber bulks up our stool and tends to make people more “regular”. But fiber has other benefits as well, some of which are very pertinent to low carb diets, including lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.

What Are the Different Types of Fiber?:

Fiber has three different properties that matter to human health. The property most nutritionists talk about is solubility, the ability to disperse in water.. Soluble and insoluble fiber are the labels most commonly used to describe fiber. However, there are two other properties of fiber that are turning out to be important: fermentability (how easily the fiber ferments in the colon), and viscosity (the ability to gel with water) of the fiber, which may be more important than solubility.

What is Insoluble Fiber?: Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

What is Soluble Fiber?: A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds.

What is Fermentable Fiber?:
Some fiber will ferment in the colon, producing compounds that help support colon health, and possibly have other benefits. There is some evidence that it is this type of fiber that may reduce the risk of colon cancer. Most soluble fiber is highly fermentable. Pectins (found in apples and berries) and the fiber in oats are examples of fiber with a large fermentable component. Inulin and oligofructose are also highly fermentable, as is resistant starch.

Does Fiber “Count” as a Carbohydrate?:

Although most fiber sources are carbohydrates, fiber doesn’t raise blood glucosem so low carb diets don’t “count” fiber. (Fiber can provide calories, but not as glucose, but as products of fermentation in the colon.) In fact, fiber helps to moderate the effect of “usable carbs” on the bloodstream, so it furthers the goals of low carb diets. To the extent that is creates satiety, it may also help prevent weight gain, and aid in weight loss.

How Much Fiber Should a Person Eat?:

Generally, recommendations for adults are between 25 and 40 grams per day, and that 20-30% of the total fiber intake be soluble fiber. Most people have a much lower fiber intake than is recommended. Researchers who study the diets of our prehistoric ancestors say that they ate upwards of 100 grams of fiber per day, so we probably can handle very high amounts of fiber without difficulty.

Do I Have to Eat Fiber in Food? Can’t I Just Take Pills? :

While fiber supplements can be helpful additions to a high-quality nutritious diet, they should never stand in for high-fiber foods, which are also rich in antioxidants and other nutrients essential to health. There is some evidence that simply taking pure fiber as a pill, or sprinkling high fiber additions over your food doesn’t carry all the same benefits as when it is in food. Also, some high-fiber additives such as wheat bran contain compounds (phytates) which block the absorption of some nutrients, so large amounts of this should be avoided.

Guidelines for Consuming Fiber

* If you are unused to eating a lot of fiber, increase amounts gradually to prevent intestinal distress.
* Make sure you drink lots of water when taking fiber supplements or eating high-fiber foods, as all fiber absorbs at least some water. Fiber can, in rare cases, cause intestinal blockage if eaten with insufficient fluid.
* Since large amounts of fiber can reduce absorption of some medications, it is best to take medication either an hour before or two hours after the fiber.
* Chitin and chitosan come from the shells of crustaceans and should be avoided by people allergic to seafood.

What Low Carb Foods are High in Fiber?

As stated above, vegetables and fruits that are low in carbs tend to be also high in fiber. Flax is very high in fiber and very low in carbohydrate. Some bran cereals are good choices, such as All Bran. Possible supplements include those that are psyllium-based.

Fiber Counts in Low Carb Foods

Fiber Counts in Common Low Carb Foods Interestingly, almost all the non-starchy vegetables and low-sugar fruits are the ones that are highest in both fiber and nutrients. So if you just want a list of high-fiber vegetables and fruit, you just have to look at the lists of those which are low in carbohydrates. If you are looking for numbers, one good guide for those limiting carbs is to look at the ratio of usable carb (or effective carb compared to fiber – in other words, how much carbohydrate do I have to eat to get a gram of fiber? Here is a list, roughly in order on this carb/fiber scale. For foods not on this list, I recommend Nutritiondata.com. Note: I know there are discrepancies here. These are taken from Version 18 of the USDA Database. For an explanation of some of the incongruities, see Understanding Carb Counts.

Almost All Fiber

Flax!! There is almost no usable carbohydrate in flax seeds. It is very high in both soluble and insoluble fiber (about one third of the fiber is soluble), and has a pile of nutrients to boot. Flax is just could be the ultimate low carb fiber source. 1 T ground flax has 2.0 grams of carbohydrate, 1.9 of which is fiber.

Vegetables that are close to all fiber: Mustard Greens, Chicory, Endive
More Fiber Than Usable Carbohydrate
Wheat Bran

* ¼cup raw, 3 grams usable carb, 6 grams fiber

High Fiber Cereals

* Check the labels carefully, but a few high fiber cereals are also low or fairly low in carbohydrate. Examples: All Bran with Extra Fiber; Fiber One

Collard Greens

* 1 cup chopped, cooked, 4 grams usable carb, 5 grams fiber

Avocado, Hass

* 1 medium avocado, 3 grams usable carb, 12 grams fiber

Spinach and Chard

* 1 cup chopped, cooked – 3 g usable carb, 4 g fiber
* Frozen 1 10 oz package – 3 g usable carb, 8 g fiber
* 6 cups of raw spinach or chard=about 1 cup cooked

Broccoli

* 1/2 cup chopped, cooked, 1 gram usable carb, 3 grams fiber
* 1 cup chopped, raw, 4 grams usable carb, 2 grams fiber

Cauliflower

* ½ cup pieces, cooked,1 gram usable carb, 2 grams fiber
* 1 cup raw, 2 grams usable carb, 2.5 grams fiber

Blackberries

* 1 cup, raw, 6 grams usable carb, 8 grams fiber

About as Much Usable Carb as Fiber

Asparagus

* 1/2 C pieces, 2 grams usable carbs, 2 grams fiber

Celery

* 1 cup chopped, 1.5 grams usable carb, 1.5 grams fiber

Eggplant

* 1 cup raw, cubed, 2 grams usable fiber, 3 grams fiber
* 1 cup cubed, cooked, 5 grams usable carb, 3 grams fiber

Lettuce, Romaine

* 1 cup shredded, .5 gram usable carb, 1 g fiber

Mushrooms

* 1 cup, sliced, raw, 1 gram usable carb, 1 gram fiber

Radishes

* 1 cup raw, sliced, 2 grams usable carb, 2 grams fiber

Red Raspberries

* 1 cup, raw, 7 grams usable carb, 8 grams fiber

High Fiber, but Not As Much Fiber as Usable Carb

Rice Bran

* 1/4 cup – 8 grams usable carb, 6 grams fiber

Cabbage

* 1 cup raw, chopped, 3 grams usable carb, 2 grams fiber
* 1/2 cup cooked, chopped, 2 grams usable carb 1 gram fiber

Bell Peppers

* 1 cup chopped, raw, 4 grams usable carb, 3 grams fiber

Snow Peas (edible pod)

* 1 cup whole, raw, 3 grams usable carb, 2 grams fiber

Zucchini Squash

* 1 cup cooked, sliced, 4 grams usable carb, 3 grams fiber

Strawberries

* 1/2 cup sliced, 5 grams usable carb, 2 grams fiber

From Laura Dolson,
Your Guide to Low Carb Diets.


Where is The Sugar Hiding?

Sugar is everywhere in your supermarket! It's in plain sight in many foods, such as cereals, cakes, cookies and candy. But it's also lurking under many different names in products that you might never suspect. Foods such as canned soup and spaghetti sauce can also be heavy on the sugar.

Even though sugar and other simple carbohydrates can play a part in a well balanced diabetes diet, hidden sources of sugar can wreak havoc with the best laid nutritional plans.

Sugar travels incognito under many different aliases. Here are just a few. There are the usual suspects such as table sugar, brown sugar, powdered sugar, cane sugar, corn syrup, and sorghum, honey and maple syrup.These are common forms of sucrose.

But then it can get a little bit tricky. There are other sugars that also end in "ose" just like sucrose does.
Glucose, (aka dextrose), lactose, maltose and fructose are in many products. Even though fructose doesn't affect blood sugar as easily as sucrose, it is still a sugar and must be counted as a simple carbohydrate when you're keeping track.

Even more sneaky are the "ols" which are basically sugar alcohols. A lot of chewing gums and breath mints have these sugars in them. You may have seen sorbitol, xylitol, mannitol and maltitol listed in the ingredients for these and other products.

How can you defend yourself against these masked marauders? Be aware and read the labels. If it ends in "ose" or "ol", it's most likely a sugar.

From Debra Manzella, R.N.,
Your Guide to Diabetes.