Tips for Adding Fiber to Your Summer Diet
Studies have shown that many people with diabetes can significantly lower their
blood sugar by eating large amounts of fruits, vegetables and high-fiber grain.
In one study, participants with type 2 diabetes who consumed 50 grams of fiber
per day reduced their blood sugar levels by about 10 percent. That means you
should have about seven or eight servings of fruits and vegetables per day, plus
about three servings of high-fiber grain. An additional benefit was that the
high-fiber diet also improved cholesterol levels.
Summer is a good time to add fiber to your daily food intake. Some suggestions:
Have them plain or add them to cereal. ½ cup of blackberries has 7.2 grams of
fiber; 1 cup of strawberries has 4 grams and 1 cup of raspberries has 6 grams.
► Fresh summer vegetables.
1 cup of spinach has 4
grams of fiber (have it in salads instead of lettuce, and add it to sandwiches
of whole grain bread), ½ cup of Brussels sprouts has 3.4, 1 ear of corn on the
cob has 2.9, ½ cup of peas has 2, 1 carrot has about 2.3, ½ cup of broccoli has
► Make vegetable sandwiches.
Grated carrots, sliced
cucumber and tomato, a bit of onion and spinach slices—that’s going to be a lot
better for you than an overstuffed chicken or tuna salad sandwich loaded with
► Make cookouts fiber-rich.
If you like to cook out on
the grill, keep the meat portions on the small side—about the size of a deck of
cards. If you’re having burgers, be sure to use whole wheat rolls. You could
even try veggie burgers. They’re lower in fat and higher in fiber than meat. Add
tomatoes and raw spinach to the roll. Put cobs of corn on the grill too. Make
veggies on the side by spearing broccoli, Brussels sprouts, carrot slices, green
or red peppers and any other of your favorite vegetables.
► Add beans to salads.
Kidney beans, chickpeas, white beans, black eyed peas—these are fiber sources
that are good salad additions.
► Eat real fruits instead of fruit juices.
On a hot summer day, it’s tempting to drink cold juice, but it’s the actual
fruit that has the fiber you need. Keep melons and berries in the refrigerator
so they give you the same cool, refreshing feeling as juice.
you’re not already used to eating a fair amount of fiber, add it to your diet
Journal of Medicine,
11 May 2000