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diabetes education teaching guide

fiber

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Question #1

Which of the following is NOT a benefit of a fiber-rich diet?

A. Lowered risk of type 2 diabetesB. Improved cholesterolC. Stronger bones

fiberPre Test

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Which of the following is NOT a benefit of a fiber-rich diet?

A. Lowered risk of type 2 diabetesB. Improved cholesterolC. Stronger bones

Answer #1

fiberPre Test

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True or False? It is important to increase fiber intake slowly because a sudden increase can cause headaches.

Question #2

fiberPre Test

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True or False? It is important to increase fiber intake slowly because a sudden increase can cause headaches.

False

Answer #2

fiberPre Test

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True or false? All whole grains are high in fiber.

Question #3

fiberPre Test

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True or false? All whole grains are high in fiber.

False

Answer #3

fiberPre Test

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How many grams of fiber should most people get each day?

A. At least 15gB. At least 25gC. At least 50g

Question #4

fiberPre Test

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How many grams of fiber should most people get each day?

A. At least 15gB. At least 25gC. At least 50g

Answer #4

fiberPre Test

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• Diets rich in dietary fiber have been shown to have a number of health benefits, including:

− a decreased risk of coronary heart disease;− a lower risk of type 2 diabetes;− reduced calorie intake, due to improved satiety factor;− an improvement in insulin resistance, the condition that underlies type

2 diabetes; − an improvement in cholesterol numbers.

• Research has suggested that a high-fiber diet (50 grams per day) can reduce blood glucose levels in people with both type 1 and type 2 diabetes.

Health Benefits

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• The recommended minimum daily intake for fiber is 14 grams per 1,000 calories, or about 25 to 30 grams of fiber per day.

• Most Americans eat about half the amount they should, getting only an average of 10-15 grams a day of fiber.

• To avoid gastrointestinal distress, when increasing fiber intake be sure to drink plenty of water and make the increase gradual.

Fiber Intake

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• Remember the “A” fruits and vegetables when it comes to diabetes superfoods. Avocados and artichokes are great choices for high-fiber foods. (One medium avocado contains 17 grams of carbs, 13 grams of fiber; one medium artichoke contains 14 grams of carbs, 7 grams of fiber.)

• Raspberries and blackberries are excellent sources of fiber for people with diabetes, containing 8 grams of fiber per cup and 15 grams of carbohydrates. (If you subtract the fiber grams from the carbs, that puts these berries at only 7 digestible grams of carbs per cup.)

• Remember to eat the skin (after washing, of course) of fruits and vegetables with edible skins, such as cucumbers, squash, potatoes, apples, pears – lots of fiber and other nutrients are concentrated in that outermost layer.

• Lentils shine on the list of fiber-rich legumes with 19 grams of carbohydrates and 8 grams of fiber in just half a cup.

• Although not all whole grains are high in fiber, their array of health benefits make them excellent choices for diabetes. Barley (with 3g of fiber per ½ cup cooked) is a whole grain with one of the lowest impacts on blood sugar.

Great Fiber Foods for Diabetes

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• Soluble fiber can blend with water to form a gel. Soluble fiber can help to slow digestion and make you feel full. It can be found in foods such as peas, beans, barley, oats, and apples.

• Insoluble fiber adds bulk to the stool, helping foods pass through the stomach and intestines. It can be found in foods such as whole wheat, green beans, leafy greens, and fruit and vegetable skins.

The Two Types

fiberTalking Points

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True or False? Most Americans get only about half the minimum required intake for fiber.

Question #1

fiberPost Test

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True or False? Most Americans get only about half the minimum required intake for fiber.

True

Answer #1

fiberPost Test

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Soluble fiber can be found in:

A. Peas B. BarleyC. ApplesD. All of the above

Question #2

fiberPost Test

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Soluble fiber can be found in:

A. Peas B. BarleyC. ApplesD. All of the above

Answer #2

fiberPost Test

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Research has shown that a high-fiber diet may:

A. Reduce blood sugar levelsB. Reduce the risk of coronary heart diseaseC. Result in reduced calorie intakeD. All of the above.

Question #3

fiberPost Test

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Research has shown that a high-fiber diet may:

A. Reduce blood sugar levelsB. Reduce the risk of coronary heart diseaseC. Result in reduced calorie intakeD. All of the above.

Answer #3

fiberPost Test

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1. Paste or draw pictures of single servings of fiber foods on large index cards or card stock. On the backs, print the amount of fiber in a serving of that food. Let participants map out a day of eating, lining the pictures up against a wall or chalkboard as they go. When they’re finished, pick up the cards and tally the number of grams of fiber consumed in their hypothetical day. See how close they come to the 25 to 30 gram minimum requirement for fiber.

2. Invite a registered dietitian to join your group and speak about all the different ways people can increase fiber intake, including some individual counseling and a discussion of supplements such as psyllium.

3. Take a field trip to the grocery store and equip everyone with a list of 50 fiber foods. Tell everyone they can spend a certain dollar amount, and challenge them to see who can rack up the highest number of per-serving grams of fiber (without getting more than one of any item).

fiberRelated Activities

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1. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing Office, January 2005

2. Nutrition Recommendations and Interventions for Diabetes. A position statement of the American Diabetes Association, Diabetes Care, Volume 31, Supplement 1, January 2008

3. Whole Grains Council. http://www.wholegrainscouncil.org/

4. Nutrient counts from data on / http://www.nal.usda.gov/fnic/foodcomp/search/

5. Harvard School of Public Health. The Nutrition Source. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html.

6. Hamedani A, T Akhavan, RA Samra, and G H Anderson. Reduced energy intake at breakfast is not compensated for at lunch if a high-insoluble-fiber cereal replaces a low-fiber cereal. American Journal of Clinical Nutrition. 89 (5): 1343–1349. May 2009.

fiberSources