Fiber and Blood Sugar: What’s the big deal?

I love fiber! And so will your blood sugar…

Before you think this is just another article about the benefits of fiber, let me say that, well, you’re right, BUT can there really be too many? I love fiber! That’s right, I’m not afraid to shout it and neither should you especially when it comes to lowering your blood sugar.

I’m listening, tell me more…

Fiber is that part of food that your gut can’t digest but does a happy dance when you eat it. It slows down digestion and the breakdown of carbohydrates that form glucose. Sadly, the average person gets way less than the daily recommended amount. Why? It’s not surprising really. Fiber has been kicked out of many foods we buy nowadays due to overprocessing (think white vs whole wheat bread) leaving your plate full of simple carbohydrates that spike up your blood sugar. It’s time to invite fiber back to the party and let it work its magic!

Ok, I’m in! So how much do I need?

Good question! Well, it depends. Now stay with me, I like things simple (except my carbs). Many big organizations (like the USDA, FDA, AHA, WHO) recommend at least 25 grams per day for women and 38 grams per day for men. Guess what the average person eats? An alarming 15 grams a day. Now that’s not a party at all.

Yeah, that’s sad. I want fiber at my party. Where do I find it?

Glad you asked! Whole, unprocessed foods like fresh fruits and vegetables, whole grains, and legumes (beans, lentils, chick peas, etc.) are the best sources of complex carbohydrates that slow the rise of blood sugar. Fiber supplements can also come in handy if you can’t get enough in your diet but food sources are preferred. A word of caution, increase fiber intake gradually to avoid bloating and discomfort (which is not magical at all). Here’s some ideas to help you get started.

  • Dump the fruit juice. Eat the fruit! Fruit juice has zero fiber and whole lot of simple carbohydrates. For example, 8 ounces of orange juice has 24 grams of (simple) carbs. A fresh medium orange has 11 grams of carbs and 2.5 grams of fiber.
  • Choose 100% whole grain. This is probably the most well-known health tip out there and for good reason. Unless you’re gluten-free, everybody loves bread and pasta. Four ounces of whole wheat pasta has about 30 grams of (complex) carbs and 5.3 grams of fiber compared to regular pasta that has less than half the fiber.
  • Eat more beans! Did you know that beans are not only high in fiber, they are packed with protein too? Add them to soups, salads, pasta and rice dishes for a fiber (and flavor) boost.
  • Add the veggies… Into everything you can. Even if you don’t like all the veggies, try adding (hiding) some into your recipes. Here’s how:
    • Finely chopped broccoli in soups and omelets
    • Finely chopped celery, onion, or bell pepper in chicken/tuna salad
    • Grated carrots in casseroles, meatloaf, and home made (low sugar) muffins
    • A few handfuls of spinach in your pasta

There are so many possibilities, just find the right one for you! Fiber is your gut’s best dance partner at the digestion disco party so remember to add it to the invite list at your next meal!