DIETARY FIBER AND DIABETES

Health experts recommend strongly that we include more fiber and less fat in our diets. This is especially true for people with diabetes. A healthy fiber intake can help to lower blood glucose levels and maintain weight control.

The average American eats only about 11 grams of fiber each day, but the National Cancer institute recommends a daily intake of 20 to 30 grams and the American Diabetes Association recommends that people with diabetes get as much as 40 grams of fiber each day, from a range of sources like vegetables, fruits, whole grains and cereals. The best way to include more fiber in your diet is to add a little bit each day, slowly building up to the recommended level. This gives your body time to adapt to the changes and results in regular, healthy digestion.

There are two kinds of fiber, soluble and insoluble. Insoluble fiber does not dissolve in water, and is found in wheat bran, whole grains, and vegetables. Reports from the National Cancer Institute suggest that a high-fiber, low-fat diet may help reduce the risk of some types of cancer.

Soluble fiber does dissolve in water, and is found in beans, psyllium, barley, and some fruits and vegetables. Experts report that soluble fiber may help to lower high blood cholesterol levels and keep blood sugar levels under control. Both kinds of fiber are part of a healthy diet.

Both the American Diabetes Association and the American Dietetic Association suggest tailoring any diet to meet your own needs and lifestyle. They also recommend replacing some of the fat in your diet with carbohydrates, especially complex carbohydrates. This means eating more foods high in complex carbohydrates, like fruits, vegetables, pasta, cereals, and breads, and fewer fatty foods like butter, sour cream, ice cream, and pastries.

Weight control is a key factor in the control of type II diabetes. Diets high in fiber can be lower in calories if they are low in fat. This type of diet makes weight control easier.

Fiber is found in many plant foods like fruits, vegetables, whole grains, cereals, and legumes (dried peas and beans). All of these foods are also low in fat. There is no dietary fiber in meat, fish, poultry, eggs, or milk.

Many grain foods, including many breakfast cereals, are good sources of fiber. A one-ounce serving of Kellog's All-Bran or Kellog's All-Bran with Extra Fiber has 10 to 14 grams of fiber.

You don't have to make major changes in your diet to include more fiber and less fat. With a little advance planning, it's easy to include low-fat, high-fiber choices in every meal.

When shopping, include fresh fruits and vegetables, whole grains, beans and high-fiber cereals on your grocery list. Choose reduced-fat dairy products, lean cuts of meat, and skinless chicken.

It's easy to increase the fiber in your favorite recipes, too. About 2 to 3 tablespoons of Kellog's All Bran cereal can add 4-6 grams of fiber to many recipes. In some recipes, you can add even more cereal. Here are some ideas:

* Quick Breads: Stir 1/2 cup Kellog's All-Bran cereal into finished batter for a dozen muffins or a loaf of banana bread or quick bread.

* Yeast Breads: Add Kellog's All-Bran cereal as you begin to add the flour. Use about 1/4 cup cereal for each loaf. You may need to use a little less flour.

* Pancakes: Add about 1 cup Kellog's All-Bran cereal for each cup of pancake mix. Increase the liquid by 2 or more tablespoons.

* Meatballs, Meatloaf, Burgers: Add up to 1/2 cup Kellog's All-Bran cereal for each pound of ground meat. Add 2 or more extra tablespoons of liquid, and soften the cereal in the liquid before adding the ground meat.

* Pie Crusts: Replace some or all of the crumbs in a crumb crust recipe with finely crushed Kellog's All Bran cereal.

* Casseroles: Sprinkle 1/4 cup crushed Kellog's All Bran cereal on top of casseroles for added crunch.

* Soups and Salads: Sprinkle 2 tablespoons of Kellogūs All-Bran cereal on soup, salad, other cereals, and cottage cheese. This will add about 2 grams of fiber.

Soluble Fiber Sources:

Gum: Oatmeal and other rolled oat products, dried beans, psyllium, and barley.

Pectin: Squash, apples, citrus fruits, cauliflower, green beans, cabbage, dried peas, carrots, strawberries, and potatoes.

Insoluble Fiber Sources:

Cellulose: Whole wheat flour, unprocessed bran, cabbage, peas, green beans, wax beans, broccoli, brussels sprouts, and cucumber (with skin).

Hemicellulose: Bran cereals, whole grains, brussels sprouts, mustard greens, and beet root.

Lignin: Bran cereals, unprocessed bran, strawberries, eggplant, pears, green beans, and radishes.

For more information on diabetes, or to join the American Diabetes Association, contact your state's ADA office (listed in the white pages) or call 1-800-232-3472.

(Note: Reprinted with permission of the Kellog's Company.)