Maddy

Fibre - it's good for reducing IR but also for "mopping up" excess hormones in the body and flushing them out of the system

Fibre

The types of dietary fiber that appear to be most significant with
respect to insulin resistance include oat fiber and guar gum

A recent study confirms earlier research that a high fibre diet can
effectively help control blood sugar. US researchers studied the
effect of diet containing differing amounts of fibre in 13 patients
with adult onset diabetes. For the first six weeks, the study
participants were put on a diet with only a moderate amount of
fibre - 24g daily of which 8g was soluble and 16g insoluble fibre -
the diet recommended by the American Diabetes Association
(ADA).

For the following six weeks the patients were then put onto a high
fibre diet - 50g daily with 25g soluble fibre and 25g insoluble. The
researchers then compared the effects of the diets on glycaemic
control and blood fat concentrations.

The results revealed that the high fibre diet lowered blood sugar
levels by 8.9 per cent more than the ADA’s diet and 24 hour
plasma insulin levels by further 12 per cent. The high fibre diet
also lowered bloodlevels of harmful LDL cholesterol levels without
affecting the more beneficial HDL cholesterol levels.

Total cholesterol levels were 6.7 per cent lower on a high fibre diet
and gastrointestinal absorption of cholesterol was 10 per cent
lower. The researchers stated that the improvements were
attributable to the high level of soluble fibre in the diet.

Many nutrition authorities estimate that 20-35 grams of fiber daily
is a desirable intake for the average individual. Note that the
amount of nutrients can vary in wheat products since the refining
of grains remove part of the seed (e.g., bran, endosperm, and
germ).

Here are some fiber-rich sources:
1 ounce dry-roasted peanuts: 2.2 g
1/2 cup cooked broccoli: 2.2 g
1 potato with skin: 2.5 g
1 slice whole wheat bread: 2.8 g
1 cup carrots: 3.0 g
1/2 large grapefruit: 3.1 g
1 apple: 3.5 g
1 cup cooked long-grain brown rice: 3.3 g
1 cup cooked instant oatmeal: 3.5 g
3 cups air-popped popcorn: 3.7 g
1 pear: 4.3 g
1/2 cup raisins: 4.5 g
1 cup of whole wheat spaghetti cooked: 5 g
1 cup baked beans: 7.0 g
1/2 cup of chickpeas: 7 g
1 cup boiled lentils: 7.9 g
1 serving bran cereal: 11 g

Here are different sources of fiber and their uses in the body:

CELLULOSE: Fruit legumes, nuts, oat bran, seeds, whole grains,
and vegetables. Adds bulk to stool to reduce constipation; oat
bran lowers cholesterol; may help control blood sugar; helps
weight loss by displacing kcalories.

GUMS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and
vegetables. Adds bulk to stool to reduce constipation; may lower
blood cholesterol; helps control blood sugar; helps weight loss by
displacing kcalories.

HEMICELLULOSE: Fruits, legumes, nuts, oat bran, seeds, whole
grains, and vegetables. Adds bulk to stool to reduce constipation;
oat bran lowers cholesterol; may help control blood sugar; helps
weight loss by displacing kcalories.

LIGNINS: Woody parts of bran, fruit skins, nuts, seeds, whole
grains and vegetables. Adds bulk to stool to reduce constipation;
may lower blood cholesterol; may help control blood sugar; helps
weight loss by displacing kcalories.

MUCILAGES: Plant seeds and secretions. Adds bulk to stool to
reduce constipation; may lower blood cholesterol; helps control
blood sugar; helps weight loss by displacing kcalories.

PECTINS: Algae, barley, fruits, legumes, oats, seaweed, seeds,
and vegetables. Adds bulk to stool to reduce constipation; may
lower blood cholesterol; helps control blood sugar; helps weight
loss by displacing kcalories.

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