Want to Lose Weight? Fiber Up!

Want to Lose Weight? Fiber Up!

Fiber is one of the most important nutrients your body needs when it comes to losing weight and balancing blood sugars. It promotes satiety, or the feeling of fullness, and, since it is not digested by the body, it has no affect on blood sugar readings.

But what kind should you look for?

Psyllium Fiber

Psyllium fiber is, by far, one of the most efficient and effective types of fibers to help improve satiety, blood fat levels, and blood glucose levels. Psyllium has about 7 times more binding power than other fibers.

It's a plant-based fiber most commonly known as the main ingredient in Metamucil. It can also be found as a puffed cereal, and is easily found in supermarkets and health food stores. Amazingly, it provides about 6 grams of fiber per teaspoonful. This is a great starting point for each day. One teaspoonful of psyllium fiber dropped into a cup of cool water, stirred briskly, and quickly consumed is optimal. It does take on a gelatinous texture, so be sure not to leave it sitting out for more than about 30 seconds.

Over the course of each week or two, increase the amount you take by a teaspoonful until you reach 3 teaspoonfuls. For those who weigh 200 pounds or more, I encourage increasing one teaspoonful every week until you reach the recommended 2-3 teaspoons.

Don't worry too much about taste! You can start by adding to water, as described above, or try adding it to your favorite NutriBlast recipe. I like adding it to dark chocolate almond milk with a teaspoonful of cornstarch and a light, raspberry topping. This served as a dessert is as beautiful and tasty as it is healthy.

Are there negative side effects?

There can be negative side effects if you don't consume much fiber and then begin taking large quantities. Bacteria in the gut feed off the fiber, causing gas and bloating. Needless to say, this can be uncomfortable, so take time to add increasing amounts of psyllium fiber to your daily regimen.

Oat Fiber

Oat fiber is less binding than psyllium fiber, but it's still a wonderful tool for improving your numbers and increasing satiety. But be sure to read labels! A cup of cooked oats should provide at least 5 grams of fiber. If your oats don't provide that amount of fiber, you may not be getting your money’s worth.

An easy way to add more oat fiber to your day is to add it to the recipes you make everyday! Adding it to your NutriBlasts will thicken your recipes, so you may need to add ¼ to ½ cup more fluid, but this is a fantastic, easy, and quick way to add that fiber boost to your diet.

Naturally, the fiber from vegetables is also outstanding! Most of us do not get the necessary 6-10 cups of vegetables each day, which would provide an average of 3-5 grams of fiber per cup.

With a general goal of 30-50 grams of fiber a day, you can get your full serving through 10 cups of vegetables that each contain 3-5 grams of fiber. That sounds pretty tough, but you can use your NutriBullet and get half of that in each day easy, and save the rest of the servings as the veggie side dishes you eat along with your meals.

It should be mentioned that these fiber options do not interfere to any substantial extent with your oral medications. In fact, there is scientific speculation that, by keeping the medication in the stomach longer, the medication will do a better job.

The fiber regimen you establish can mean the difference in your lab values. After all, the numbers do not lie and what we put in our mouth shows up on our lab reports. Work hard to get in the necessary fiber and there's no doubt your doctor will notice.

Show yourself and your physician the power of your good choices today!

Registered Dietitian, Licensed Dietitian, Certified Diabetes Educator


Comments
Would it be ok to add benefiber to my blasts for fiber. Also, if ok, the directions say 2 tsp 3 times daily. Should I just add 2 tsp or can I add more?
NutriLiving Krista Haynes on June 25, 2015
Benefiber® contains wheat dextrin so if you have any type of wheat or gluten allergy or intolerance, then I'd choose another form. I'd start with the 2 tsp...too much fiber at once can be too thick to drink or backfire and "clog" you up. If you are tolerating the 2 tsp well, then you can increase it, however be sure to drink plenty of water as well.
Comment by nanny51
March 10, 2015
I just bought the nutribullet and today was my first day, I have diabetes and would love to control my sugar I'm hoping this will work
Reply by pailay
March 16, 2015
It will totally help... use your nutrient book your doctor gave you on how much fruit you can use in the Bullet... Example... I'm type 2 diabetic.. so I have the Yellow book... I can have 4-5 carbs a day... that's 60 to 75 grams of carbs a Meal.... I opt for no more than 3 carbs a meal... that way if I want a snack.. I'm know I am in a safe zone with my carbs. Remember.. 15grams = 1 carb... so if you make a blast and you add 2 to 3 fruit,, then you will be consuming 30 to 45 carbs.. unless its a banana.. 1 whole banana is 2carbs (30 grams).. Just so you know how to get started.. but your Diabetic Book is KEY to controlling your Diabetes. Every thing you need is in that book... Stay Well ;)
Reply by folgner1
June 26, 2015
what is the yellow book? where can I get one. My fiancé is Type 2, we've been to classes etc but don't remember this.
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