This post was written based on a presentation by Lydia Hall, RDN, LD, community outreach dietitian, Chronic Disease Management, Center for Healthy Living.
There are two types of fiber, soluble and insoluble.
Soluble fiber …
- Is digestible.
- Dissolves in water and forms a gel-like consistency, slowing digestion and improving satiety.
- Feeds good gut bacteria.
- Helps improve cholesterol and blood sugar.
Examples of foods containing soluble fiber include apples, barley, beans, carrots, citrus fruits, oats and peas.
Insoluble fiber …
- Is not digestible.
- Does not dissolve in water.
- Adds bulk to your stool helping to move it through your GI tract and relieve constipation.
Examples of foods containing insoluble fiber include beans, nuts, wheat bran, whole-wheat flour, vegetables (cauliflower, green beans, potatoes and carrots) and berries.
Proper fiber intake
The daily recommendations for fiber intake are:
- Adults need about 25-30 grams of fiber per day.
o More specifically, about 14 grams for every 1,000 calories eaten in a day (28 grams on a 2,000-calorie diet).
Everyone’s specific intake needs vary, but we all need both soluble and insoluble fiber for their unique and important benefits.
Know your veggies
Vegetables can be starchy or non-starchy. Starchy vegetables are likely to raise your blood sugar more. Examples of starchy vegetables would be:
- Butternut Squash
- Carrots
- Corn
- Parsnips
- Plantains
- Potatoes
- Pumpkins
- Spaghetti Squash
- Sweet Potatoes/yams
- Yellow Squash
- Zucchini
Some non-starchy vegetables would be:
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Eggplant
- Green peas
- Green beans
- Leafy/salad greens
- Mushrooms
- Onions
- Peppers
We need at least three servings of vegetables every day. All veggies have wonderful nutritional benefits and culinary potential. Both starchy and non-starchy vegetables contain fiber, antioxidants, vitamins, and minerals.
It’s important to be aware that vegetables higher in starch can raise blood sugar, especially if consumed in large volume in one sitting or paired with grains, fruits, or sugary beverages or desserts (carbohydrate foods).
Eating for blood sugar control
The diabetes plate method can help keep your blood sugar more stable and promote better health when adopted into a daily habit. This approach has people build their plate following this formula:
- Water or 0-calorie drink
- ½ the plate: non-starchy vegetables
- ¼ the plate: carbohydrates
- ¼ the plate: protein
Recipes to try
Roasted Brussels Sprouts, Carrots and Parsnips with Savory Sauce
2 teaspoons reduced-sodium soy sauce
2 teaspoons ketchup
2 teaspoons balsamic vinegar
1/8 teaspoon ginger paste
8 ounces carrots, peeled, trimmed, cut on bias into bite-sized pieces
10 ounces Brussels sprouts, trimmed, quartered
1 ½ pounds (about 2-3) parsnips, peeled, trimmed, cut into bite-sized pieces
1 ½ tablespoons basting oil
Salt and pepper, to taste
1 1/2 tablespoons unsalted butter
- Preheat oven to 400 degrees. Combine soy sauce, ketchup, vinegar and ginger in a small bowl; set aside.
- Toss carrots, Brussels sprouts, parsnips and basting oil in large bowl; season with salt and pepper. Arrange the veggies in a single layer on a parchment paper-lined baking sheet.
- Roast for about 40 minutes, turning once halfway through, until lightly browned and tender. Remove from oven; toss with sauce mixture and butter.
Recipe adapted from one featured on wegmans.com.
Polenta and Sweet Potato Mash with Mushroom Sauce
3 cups cubed cooked sweet potatoes (peeled, if desired)
1 16-to-18-ounce tube polenta, cut into chunks
1 teaspoon onion powder
5 cups fresh baby spinach
1 8-ounce package fresh cremini mushrooms, halved
1 cup chopped onion
6 cloves garlic, minced
1½ cups cherry tomatoes, halved
¾ cup low-sodium vegetable broth
½ teaspoon dried Italian seasoning, crushed
1 teaspoon arrowroot powder
Freshly ground black pepper, to taste
Optional: 2 tablespoons pine nuts, toasted
- In a large saucepan, combine sweet potatoes, polenta, onion powder and 1 cup water. Cook over medium for 10 minutes or until heated through, stirring occasionally. Mash to desired consistency. Gradually stir in spinach; cook until wilted. Reduce heat to low; cover and keep warm.
- For sauce, in a large skillet sauté mushrooms, onion and garlic over medium 5 minutes, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in cherry tomatoes. Cook and stir 4 to 5 minutes more or until tomatoes soften and blister. In a small bowl stir together vegetable broth, Italian seasoning and arrowroot powder. Add to vegetables and cook just until thickened. Season with pepper.
- Top polenta mixture with sauce. Sprinkle with pine nuts (optional).
Recipe adapted from one featured on forksoverknives.com.
Winter Fruit Salad
3 cups of cubed pineapple
1 cup of peeled, quartered and sliced kiwis
2 cups of mandarin orange or clementine segments
½ cup pomegranate arils
3 tablespoons lemon or lime juice
3 tablespoons honey
1 tablespoon poppy seeds
Optional garnish: fresh mint leaves
- Place the pineapple, kiwi, mandarin oranges and pomegranate arils in a large bowl.
- In a small bowl whisk together the lemon/lime juice, honey and poppy seeds.
- Pour the poppy seed dressing over the fruit and toss gently to coat.
- Garnish with mint leaves, if desired.
Recipe adapted from one featured on dinneratthezoo.com.
For more healthy cooking inspiration, visit the Nutrition & Recipes section of our blog, the Parkview Dashboard.
