5) DIET TO AVOID HEART DISEASE
f) Benefits of Fiber
Fiber binds up fats and prevents their adsorption by the body (some of the earlier cholesterol lowering medications were simply fiber optimized for fat adsorption). Fiber also binds up starch and can lower the glycemic index of a carbohydrate food. For anyone who eats the "normal" American diet that is full of saturated fats, eating lots of fiber would be a good idea because it moderately lowers cholesterol and triglycerides by preventing fat absorption. Now research has shown that fiber also reduces the absorption of carbohydrates. One Italian study showed a reduction in blood glucose numbers from 265 mg/dl to 202 mg/dl if you eat a lot of fiber (of course if the diabetes is under control, an individual shouldn't have readings this high). Fiber food also is very filling. Fiber is found in green vegetables, beans, nuts, oatmeal and bran. So eating at least one large portion of a very high fiber food each day is beneficial to almost everyone, those individuals with diverticulitis being a notable exception.
Fiber is only effective when it is a form called "soluble fiber". Unfortunately few products separate out the type of fiber they have. Also fiber is not a panacea, it is just a "helper". The major problem, of course, in getting soluble fiber is that only few types of cereal and a few types of bread actually have large amounts of fiber in them. For instance, the typical raisin "bran" actually has very little bran fiber in it; instead it has a lot of refined carbohydrate and a lot of sugar in it. Any individual with type 2 diabetes should read labels and try to maximize fiber intake wherever reasonable, but it is not an easy task in today's supermarket. Simply because a bread is labeled "whole grain" or a pasta is labeled "whole grain" doesn't make it healthy for someone with type 2 diabetes. A typical small serving of "whole grain" pasta will have 200 calories, 40 grams of carbohydrates and 5 grams of fiber. That is a lot of carbohydrates with actually very little fiber. Remember that our ancestors in Paleolithic times in the Savannas of Africa probably ate close to 100 grams of fiber per day or more, depending on the season.
Some people take sugar free psyllium fiber and other supplements. One word of caution. Avoid tablets and capsules with fiber in them. They can form obstructions in the bowels and that can kill. If you want to take a supplement such as Psyllium fiber, make sure you drink plenty of water with it to prevent obstructions. Probably the healthiest way to get the fiber maximized is to eat at least three helpings of vegetables and beans each day, along with some old fashioned stove top oatmeal (microwave oatmeal invariably has sugars added) or one of the very high fiber cereals. We can't recommend large amounts of grain based "whole grain" breads or the standard bran cereal as they actually only have small amounts of fiber in them (the fiber has been removed by selective hybridization and genetic engineering). If the level of fiber on the product label is more than one fourth the amount of total carbohydrates, a person with type 2 diabetes might try a meal of it then test blood sugar one hour later. See how it works for you.
Current Chapter: 5) DIET TO AVOID HEART DISEASE
a) Introduction
b) Avoiding Saturated Fats
c) Avoiding Trans Fatty Acids
d) Benefits of Unsaturated Fats
e) Fats and Weight Loss
f) Benefits of Fiber
g) Avoiding High Glycemic Index Foods
h) Reducing Salt Intake
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