“Fiber is good, and it keeps you full” is one of the many reasons to have more of it in your diet. Compared to simple sugars and regular carbohydrates (eg. processed foods, fried foods, starchy, sugary foods), the body does not digest dietary fiber naturally. These fibers come from plant-based items and they are also known as complex carbohydrates. These types of fibers come with many benefits, such as being slowly digestible, thus raising blood glucose a lot slower. You high fiber and good quality carbohydrates food options are vast, ranging from classic brown rice to a myriad of fruits, vegetables, and diabetic specific alternatives (eg. Glucerna and Glucerna RPB).^{1, 8}

Don’t Lose your Beans!

Many Asian households consume plenty of beans because not only are they delicious, it can be the bulk of the meal. The reason for that is about 50% of the bean’s carbohydrates and clocks in at about 15 grams of fiber and 230 calories per 1 cup serving, it is a healthy meal essential for diabetics.¹ Also fiber is helpful for the gut as it helps things move along and feed your good gut bacteria to release some nutrients (fatty acids) that further aid in blood glucose control. Your bean options are not limited to just chickpeas, you can go for various red kidney beans, black beans, white beans, or a mixed bag to get your A, C, and K. Those additional nutrients can help improve insulin sensitivity and keep energy levels steady.^{2, 3}

Keep Grains Wholesome

Traditional Asian households also consume rice for breakfast, and it can be considered starting your day right. The key thing to remember when practicing this type of diet is to always choose whole versions of grains like brown rice, quinoa, amaranth, rye, buckwheat, and wild rice. Alternatives to whole grain rice are barley and oats. Plain oats with low fat milk and honey for breakfast or brown rice and beans for lunch with equal portions of vegetables make for a filling meal. For example, two slices of whole-wheat bread and a cup of cooked brown rice both contain four grams of fiber. They contain a type of fiber called beta-glucan¹, which can help improve insulin action to lower blood glucose, and help control cholesterol (prevents it from being absorbed into the bloodstream too much).^{4, 5}

Where is the Meat?

Though protein is one of the 3 main essential nutrients, the other two being carbohydrates and fats, there are no dietary fibers in natural meat. Though dairy and sugar can be considered as part of your carbohydrates portion of your diet, it also does not contain natural fiber. Neither does foods that have been refined (eg. white bread, white rice, and confectionaries).⁶ If you want to eat meat on a diabetic diet, it will have to be as a topping to your vegetables or beans dish. The Healthy Plate model suggests that your plate has to be ½ fruits and vegetables, ¼ protein source, and ¼ whole grains and carbohydrate, so you do have an opportunity to add meat sources.⁷

Another way to get your proteins, healthy lipids, and not worry about raising blood glucose too high when food is not enough is with diabetes specific formula supplements. DSF nutritional supplements are meant to be low on the Glycemic Index (Rating of 0 to 100, the higher the number the faster it raises blood glucose) per serving to help provide you with better blood glucose control. That’s what Glucerna® products are all about.⁸ Rated No.1 Doctor Recommended Diabetes Nutritional Formula in the US.⁹, Glucerna is now available as Glucerna RPB. Pre portioned to lessen the time it takes to measure out the powder, it is also appropriate for out of home blood glucose managing needs. Even with the convenience, it still has the same new and improved carbohydrate system¹² with 4x Myo-inositol¹⁰ (an important carbohydrate responsible for mimicking insulin action) to help you better manage your blood glucose effectively.¹³

When you have diabetes, fiber is an important front runner in nutrition for the means helping you manage blood glucose well. Food should be wholesome and provide the nutrients, while keeping you satisfied. You can prepare some Glucerna (eg. 2 servings a day, depending on need, 5 scoops + 200ml water per serving)⁸ or grab Glucerna RPB as part of your high fiber food option to help manage blood glucose response in 3 months¹¹.

Visit Glucerna Myanmar today and sign up for a free sample.

References:

1. https://www.everydayhealth.com/hs/type-2-diabetes-live-better-guide/fiber-rich-foods-pictures/
2. https://www.northcoastmed.com/high-fiber-foods/
3. https://agamatrix.com/blog/high-fiber-foods-diabetes/
4. https://www.medicalnewstoday.com/articles/high-fiber-diet-diabetes#fiber-and-diabetes
5. https://www.cdc.gov/diabetes/library/features/role-of-fiber.html
6. https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm
7. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
8. https://glucerna.ensuremyanmar.com/eng/
9. IQVIA, using the ProVoice Survey, fielded to 14,550 physicians from September 1, 2020 to August 31, 2021
10. Compared to previous formula of Glucerna
11.  Sun et al. Asia Pac J Clin Nutr. 2008.
12. Jenkins et al. Diabetologia. 1982
13. Chee et al. BMJ Open Diabetes Res Care. 2017; Sun et al. Asia Pac J Clin Nutr. 2008.

Additional Readings:

1. https://www.eatingwell.com/article/7903962/high-fiber-diabetes-meal-plan/