How do I know if a food is considered a whole grain food or high in fiber?
ANSWER: Most cereals made from whole grains will usually say so in bold letters. When shopping for products such as breads, be sure to look at the label. If you don't see the words "whole," "multi-grain," "stone-ground," or "100% wheat," chances are the product is made from refined grains lower in fiber content. Another hint is to look for foods that contain 3 grams or more of dietary fiber per serving. And remember, fresh or frozen fruits, vegetables, whole grains and legumes are great sources of dietary fiber and other nutrients for a healthy lifestyle.
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How does fiber affect my blood sugar?
ANSWER: A type of dietary fiber known as soluble fiber helps to slow digestion and the absorption of nutrients, resulting in a slow and steady release of glucose from accompanying carbohydrates. Gums and pectins found in fruits, vegetables, seeds, legumes, oats and barley are great sources of soluble fiber. Soluble fiber also delays gastric emptying, which leaves a person with a feeling of satiety or fullness. This is beneficial for those people with diabetes who are looking to lose weight.
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