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 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 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!