Healthy Tidbits

It's Wednesday so it is time for Healthy Tidbits. The book I am reading for my Reversing Diabetes class "The End of Diabetes" has been packed with invaluable information. There is SO much vital information in this book that it is well worth the read.

Today I wanted to share a bit of information about fiber. In a previous Healthy Tidbits I shared how the recommended amount of fiber to shoot for is 40 grams a day. That information was found in the "Full Plate Diet" book. The sad thing is that with all the health reports and such on the news very little is said about trying to get that much fiber in ones diet. I am guessing the reason is because the media doesn't feel the need to promote the usage of a plant based diet - which is where you will find fiber!

"Beans, green vegetables, seeds, and some fruits are high in soluble fiber. Soluble fiber supplies a gelatinous-like material in the bowel. It is not absorbed and does not give us calories. Soluble fiber is very important. as it slows the absorption of glucose and helps lower cholesterol. Beans are especially high in soluble fiber.

Insoluble fiber - roughage-is important too. It provides bulk to our stool and keeps us regular. And guess what: seeds, nuts, vegetables, and, yes, beans have plenty of insoluble fiber too.

For years, nutritionist and scientist thought there were only two kinds of fiber- soluble and insoluble. Now we know that there is a carbohydrate that acts like a fiber too. It is called resistant starch. It supplies few calories, and most of the calories do not raise glucose levels. It is called resistant starch because it is resistant to stomach acid and digestive enzymes. It is not digested in the small intestines but passes to the large intestine, where it undergoes fermentation. Fermentation means that the bacteria decompose and degrade this starch into simpler compounds. When the bacteria in the bowel degrade the resistant starch, it forms new compounds that have health benefits. resistant starch is important for good health and has beneficial effects for diabetics.

Legumes such as beans, lentils, peas, and chickpeas fall furbelow grains on the list of foods Americans eat. However, legumes are richer in nutrients, proteins, and fiber, and they contain much higher levels of resistant starch. Considering their favorable effects on blood sugar and weight lose, they are preferred carbohydrate source for people who have diabetes or are at risk for diabetes.

Most starchy foods have a small amount of resistant starch in them."

I hope you found this as interesting as I did. And by the way - this is just a tiny bit of the information that I found in chapter 6 "The Phenomenal Fiber in Beans."
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Monday night my "Reversing Diabetes" class was cancelled do to all the rains and chances of flooding. I was disappointed but at least it is giving me a chance to get more of the book read before my next class. They will add a class in November so we still get all the information :O)

Oh and it is STILL raining.....ugh.... taking care of chickens when there has been almost none stop rain for several days is a dirty, slick job.