Your ancestors ate an estimated 50 Grams a day of fiber, and would have had to eat a lot to get hardly any carbs at all, since carbs ONLY came with very high fiber.
Average American is reported eating about 14 Grams a day in contrast with most experts recommending 35 gram input.
Fiber it turns out is crucial to a diabetic because it somehow lowers blood sugar, but no one seems to have explanation. We know it slows digestion, more then many of the so called new diabetes drugs with humongous side effects.
That's all many medications do is slow down your digestion and do it with many dangerous side effects.
Fiber does it with bonus good effects besides lowering your blood sugar and slowing digestion. (spreads out sugar peaks by making digestion period much longer when eaten with other foods.) Can be added to other foods to slow digestion.
We call that "Blending" and adding fats like butter also slow digestion. We have a fiber mix recipe we use and suggest you use an empty cinnamon shaker with screw on top to carry fiber mixture in pocket to add to anything (shake in a teaspoon full) you wind up eating when away etc to slow down digestion of whatever it is.
A study on Fiber, participants with 30 grams a day had 22% less deaths from all causes, then those on the usual lesser amounts. Now when it does that, then you do not have to look into how it does it, you just want to be doing it.
In addition to lowering your blood sugar and cutting early deaths, it has bonus side effects such as:
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Ends constipation and diarrhea problems and ends a lifetime of associated digestive system problems in this area.
- Cuts problems with developing diverticulitis, 40% (painful pouches in side of large Colon, and helps live with it if you already have it.)
- Cuts Heart Disease Up to 40% if eaten in large enough quantity such as 40 Grams daily. Grain Fiber Works Best Study says.
- Cuts Blood sugar Peaks by slowing digestion, Cuts Insulin As A result, and therefore cuts adding fat cells. (particularly around waist)
- Helps Lower levels of High Triglycerides (very important)
- Lowers odds of developing type 2 diabetes by 50% if on 35 grams of fiber per day or more
We tell you the problem a diabetics body can no longer handle, is sugar peaks. The same amount of carbs digested over a longer period of time, with no high rise is not a problem for your diabetic body to handle.
Therefore anything delaying sugar into the blood stream - that slows how quickly sugar goes into your bloodstream is a major help for a diabetic.
That is what fiber, (and fats and protein) do, so all therefore reduce peaks of blood sugar, or stops high levels. This is what your ancestors diet consisted of, any carbs were digested out of very high fiber plants. Their majority of calorie diet source was fat and protein, all slow 2 hour digestion area.
Eating more fiber improves the solidity and bulk of solid waste and speeds it passing thru your digestive system. This is why it fixes constipation, when you eat a higher level of fiber.
Fiber helps to keep those who are aging, more regular, less constipated, which among other benefits, a reduction in the odds of colon cancer.
Insoluble fiber, so-called because it doesn't dissolve readily in water, can be found in wheat bran, whole grains, nuts and most vegetables.
There are many soluble fiber sources. These fibers sources dissolve readily in water with many benefits.
The soluble variety is found in citrus like grapefruit, and surprisingly in oat bran.
Pysillium is a great source of soluble fiber, and we suggest at least a table spoonful a day stirred in with a large glass of water. (most know Pysillium as the trade name Metamucil) It contains a small amount of added sugar, but most drug stores have other manufacturers with out.
Best bet, buy it in bulk at health type whole food grocery stores. One fourth the cost.
Table spoon of Pysillium before meals lowers blood sugar 20% according to studies. Plus all the other fiber benefits.
Always keep in mind soluble fibers make a sort of gel that has many benefits in your digestive process.
Least expensive in bulk is 100% wheat bran. It is the outside of wheat and is not considered eating grain when using wheat or oat bran etc. It is so much surplus, left over from making flour, you can often buy a months supply for $2. It is not necessary to use a mix, many do it all with just wheat bran but we use a mix to take advantage of some of the semi miracle you get, with other brands, etc. Surprisingly,
It can be added to most anything, we use it in our breakfast fiber mix which includes 7 fiber sources, all so successful as aids to health each one has at least one book out on their benefits, and many such as wheat bran and oat bran, have several books out. See our breakfast menu for our fiber mix that is a must, because some studies show blood sugar can almost be controlled by nothing added but high fiber of the right types.
Our "make diabetes work" program concept we use is to take full advantage of all of these things that are shown to work in controlling your diabetes and adding years to your life.
