Transcript Slide 1

diabetes education
teaching guide
fiber
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fiber
Pre Test
Question #1
Which of the following is NOT a benefit of a fiber-rich
diet?
A. Lowered risk of type 2 diabetes
B. Improved cholesterol
C. Stronger bones
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fiber
Pre Test
Answer #1
Which of the following is NOT a benefit of a fiber-rich
diet?
A. Lowered risk of type 2 diabetes
B. Improved cholesterol
C. Stronger bones
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fiber
Pre Test
Question #2
True or False? It is important to increase fiber intake
slowly because a sudden increase can cause headaches.
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fiber
Pre Test
Answer #2
True or False? It is important to increase fiber intake
slowly because a sudden increase can cause
headaches.
False
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fiber
Pre Test
Question #3
True or false? All whole grains are high in fiber.
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fiber
Pre Test
Answer #3
True or false? All whole grains are high in fiber.
False
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fiber
Pre Test
Question #4
How many grams of fiber should most people get each
day?
A. At least 15g
B. At least 25g
C. At least 50g
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fiber
Pre Test
Answer #4
How many grams of fiber should most people get each
day?
A. At least 15g
B. At least 25g
C. At least 50g
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Talking Points
fiber
Health Benefits
• Diets rich in dietary fiber have been shown to have a number of health
benefits, including:
−
−
−
−
a decreased risk of coronary heart disease;
a lower risk of type 2 diabetes;
reduced calorie intake, due to improved satiety factor;
an improvement in insulin resistance, the condition that underlies type
2 diabetes;
− an improvement in cholesterol numbers.
• Research has suggested that a high-fiber diet (50 grams per day) can
reduce blood glucose levels in people with both type 1 and type 2
diabetes.
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Talking Points
fiber
Fiber Intake
• The recommended minimum daily intake for fiber is 14 grams per 1,000
calories, or about 25 to 30 grams of fiber per day.
• Most Americans eat about half the amount they should, getting only an
average of 10-15 grams a day of fiber.
• To avoid gastrointestinal distress, when increasing fiber intake be sure to
drink plenty of water and make the increase gradual.
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Talking Points
fiber
Great Fiber Foods for Diabetes
• Remember the “A” fruits and vegetables when it comes to diabetes superfoods. Avocados and
artichokes are great choices for high-fiber foods. (One medium avocado contains
17 grams of carbs, 13 grams of fiber; one medium artichoke contains 14 grams of carbs,
7 grams of fiber.)
• Raspberries and blackberries are excellent sources of fiber for people with diabetes, containing
8 grams of fiber per cup and 15 grams of carbohydrates. (If you subtract the fiber grams from
the carbs, that puts these berries at only 7 digestible grams of carbs per cup.)
• Remember to eat the skin (after washing, of course) of fruits and vegetables with edible skins,
such as cucumbers, squash, potatoes, apples, pears – lots of fiber and other nutrients are
concentrated in that outermost layer.
• Lentils shine on the list of fiber-rich legumes with 19 grams of carbohydrates and 8 grams of
fiber in just half a cup.
• Although not all whole grains are high in fiber, their array of health benefits make them excellent
choices for diabetes. Barley (with 3g of fiber per ½ cup cooked) is a whole grain with one of the
lowest impacts on blood sugar.
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Talking Points
fiber
The Two Types
• Soluble fiber can blend with water to form a gel. Soluble fiber can help to
slow digestion and make you feel full. It can be found in foods such as
peas, beans, barley, oats, and apples.
• Insoluble fiber adds bulk to the stool, helping foods pass through the
stomach and intestines. It can be found in foods such as whole wheat,
green beans, leafy greens, and fruit and vegetable skins.
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fiber
Post Test
Question #1
True or False? Most Americans get only about half the
minimum required intake for fiber.
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fiber
Post Test
Answer #1
True or False? Most Americans get only about half the
minimum required intake for fiber.
True
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fiber
Post Test
Question #2
Soluble fiber can be found in:
A.
B.
C.
D.
Peas
Barley
Apples
All of the above
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fiber
Post Test
Answer #2
Soluble fiber can be found in:
A.
B.
C.
D.
Peas
Barley
Apples
All of the above
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fiber
Post Test
Question #3
Research has shown that a high-fiber diet may:
A.
B.
C.
D.
Reduce blood sugar levels
Reduce the risk of coronary heart disease
Result in reduced calorie intake
All of the above.
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fiber
Post Test
Answer #3
Research has shown that a high-fiber diet may:
A.
B.
C.
D.
Reduce blood sugar levels
Reduce the risk of coronary heart disease
Result in reduced calorie intake
All of the above.
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Related Activities
fiber
1.
Paste or draw pictures of single servings of fiber foods on large index cards
or card stock. On the backs, print the amount of fiber in a serving of that
food. Let participants map out a day of eating, lining the pictures up against
a wall or chalkboard as they go. When they’re finished, pick up the cards
and tally the number of grams of fiber consumed in their hypothetical day.
See how close they come to the 25 to 30 gram minimum requirement for
fiber.
2.
Invite a registered dietitian to join your group and speak about all the
different ways people can increase fiber intake, including some individual
counseling and a discussion of supplements such as psyllium.
3.
Take a field trip to the grocery store and equip everyone with a list of 50
fiber foods. Tell everyone they can spend a certain dollar amount, and
challenge them to see who can rack up the highest number of per-serving
grams of fiber (without getting more than one of any item).
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Sources
fiber
1. Department of Health and Human Services and U.S. Department of Agriculture. Dietary
Guidelines for Americans, 2005. 6th Edition, Washington, DC: U.S. Government Printing
Office, January 2005
2. Nutrition Recommendations and Interventions for Diabetes. A position statement of the
American Diabetes Association, Diabetes Care, Volume 31, Supplement 1, January
2008
3. Whole Grains Council. http://www.wholegrainscouncil.org/
4. Nutrient counts from data on / http://www.nal.usda.gov/fnic/foodcomp/search/
5. Harvard School of Public Health. The Nutrition Source.
http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-fullstory/index.html.
6. Hamedani A, T Akhavan, RA Samra, and G H Anderson. Reduced energy intake at
breakfast is not compensated for at lunch if a high-insoluble-fiber cereal replaces a lowfiber cereal. American Journal of Clinical Nutrition. 89 (5): 1343–1349. May 2009.
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