Enjoy a fiber-full diet to benefit your blood glucose and cholesterol levels!

What is fiber and why do we need it?

Fiber is a type of carbohydrate that the body cannot digest. It is found in foods like fruits, vegetables, whole grains, and legumes. We need fiber in our diet because it aids in digestion, helps control blood sugar levels, and can lower cholesterol levels. It also makes you feel fuller, which can help control weight.

What are the different types of fiber, and how do they benefit us?

There are two types of dietary fiber: soluble and insoluble.

Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, are good sources of insoluble fiber.

On the other hand, soluble fiber dissolves in water to form a gel-like material. Foods with soluble fiber include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

Soluble fiber can help regulate blood glucose levels by slowing down the rate of carbohydrate absorption in the small intestine. This results in a more gradual increase in blood glucose levels after eating, helping to prevent sudden spikes that can occur after meals. Because soluble fiber is not digested, it does not contribute to blood glucose levels.

Soluble fiber can also help lower blood cholesterol levels by binding with cholesterol particles in your digestive system and moving them out of the body before they're absorbed. This reduces the overall amount of cholesterol in your blood, thereby helping to decrease your blood cholesterol levels.

Make it a meal!

Here are some examples of how you can include both types of fiber in your daily routine:

Breakfast:

• 1 container Greek yogurt + 1 cup sliced strawberries + 1/4 cup walnuts = 6.1g fiber, 1.8g soluble, 4.3g insoluble
• 1 slice wheat toast + 1/3 avocado + 1 egg + 1 orange = 9.3g fiber, 3.7g soluble, 7.1g insoluble
• 1/2 cup steel cut oats + 1 tbsp flaxseed + 1/2 cup frozen cherries = 9.6g fiber, 4.7g soluble, 5.3g insoluble

Lunch & Dinner:

• Grain bowl: 1/2 cup quinoa + 1/2 cup black beans + tomato salsa + 1/2 cup roasted peppers & onions + 3oz protein of choice = 13.5g fiber, 5.1g soluble, 8.4g insoluble
• 3oz salmon + 1 medium baked sweet potato + 1/2 cup cooked zucchini = 7.5g fiber, 4.1g soluble, 3.4g insoluble
• Cobb salad: 2 boiled eggs + 2 tbsp blue cheese + 2 cups greens + 1 tomato + 1/3 avocado + 1/2 cup chickpeas = 11.5g fiber, 3g soluble, 7.5g insoluble
• Stir fry: 3oz chicken or tofu + 1/2 cup brown rice + 1 cup vegetables (ex peppers, onions, broccoli ) = 5.2g fiber, 3.1g soluble, 1.5g insoluble

You can find out more about food sources of fiber using the chart below: