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Diabetes--Staying Fit With Fiber

Protect against type 2 diabetes, heart disease, and obesity with the proven goodness of high-fiber foods.

By Patrick Perry

From the January/February 2005 Issue

Today, amid all the confusion and hoopla over high-protein and low-carb dietary fads, longtime fiber authority and pioneer Dr. James Anderson continues to tout the time-tested and proven benefits of fiber in reducing the risk of chronic diseases that plague Americans in ever-increasing numbers.

"Fiber holds great potential to help prevent or treat many chronic diseases of our society," Dr. Anderson says. "Fiber combats the five major causes of death and disability in the United States: heart disease, cancer, high blood pressure, obesity, and diabetes."

With the epidemic of obesity and type 2 diabetes affecting Americans of all ages, Dr. Anderson's high-fiber prescription becomes even more significant. Fruits, vegetables, and whole grains provide the backbone of a solid high-fiber diet.

Ongoing studies continue to support the role of oat products made with oat bran or oatmeal as specifically beneficial in lowering cholesterol levels and reducing one's risk of heart disease, which affects about 80 percent of people with diabetes.

"Oat bran is an excellent choice of foods, one of our best cholesterol reducers," Dr. Anderson told the Post. "The strongest fiber for lowering blood cholesterol is psyllium--however you consume it. Psyllium is a '10' in terms of soluble fiber for cholesterol reduction, while oat bran is an '8' and certainly an excellent choice, as is Cheerios. To achieve cholesterol reduction, you need about three servings, or two big bowls, of Cheerios a day. Most people won't do that. Oat bran is a little more concentrated, so two servings (one large bowl) of oat bran or oatmeal will lower your LDL cholesterol about 5 to 7 percent, which is a good start."

A little-known fact is that combining oat bran with cholesterol-lowering medication only serves to boost the medication's effect.

"Doubling your statin dose decreases the LDL by about six percent," adds Dr. Anderson. "Adding oat bran to the diet will do the same as doubling your statin dose--that's news consumers would like to know. Adding three to four grams of soluble fiber bran to your diet--one large serving of oat bran or two servings of fruits or vegetables rich in soluble fiber (apples, oranges, etc.) a day--will lower your bad LDL cholesterol as much as doubling your dose of whatever statin you take."

Not only does it help prevent cardiovascular disease, fiber also plays an integral role in regulating blood glucose levels.

"Basically, high-fiber foods are excellent choices for people with diabetes," explains the author, researcher, and University of Kentucky professor. "High-fiber foods lead to improvement of blood sugar regulation, lower blood fats, lower blood pressure--two to three percent--and help in weight management. There is really no serious downside. In fact, the more fiber you consume, the better it is for you if you have diabetes. Our research supported that approach in 1975, and in 2004 the data are still very solid. Dietary fiber and low-glycemic foods also help protect against, and possibly reverse, the metabolic syndrome and lower triglyceride levels. When you consider that heart disease, stroke, and circulation problems kill 70 to 80 percent of people with diabetes, the relevance of the research becomes particularly significant."

How much fiber does one need?

While the American Diabetes Association recommends that people with diabetes type 2 consume about 25 grams of fiber per day, Dr. Anderson, whose research helped establish fiber's role in controlling diabetes, suggests a higher intake of as much as 50 grams of dietary fiber per day, derived from a variety of foods.

"Read the nutrition panel to learn the fiber Content of different foods. For example, one half cup of beans provides about 5 grams of fiber per serving," explains Dr. Anderson. "Garbanzo or well-cooked kidney beans go in a salad nicely. To find high-fiber foods in the grocery store, shop the periphery. That's where you can find whole-grain food, fresh vegetables, and produce. Consumers shouldn't buy anything within 20 feet of the cash register."

If the goal is to lose weight, Dr. Anderson believes that lifestyle modification is the key to long-term success. Increasing physical activity by parking further away and taking the stairs are important first steps.

"Weight loss relates to changing eating behaviors. One of the easiest ways for people to accomplish that is to use meal replacements," Anderson suggests. "We use meal replacements, such as Slim Fast, in our intensive weight-loss programs. People need to change their eating behavior towards a healthier, lower energy intake. For example, eating two servings of cereal a day--one in the morning and one in the evening with skim milk--is a healthy choice. Second, people need to increase their physical activity. Third, I push for a minimum of five servings of fruits and vegetables a day."

The Post's research kitchen has developed high-fiber, delicious dishes to launch your next high-fiber feast.

Italian Surprise
(Makes 8 servings)

• 1 cup dried lentils (3 cups cooked)
• 3 cups diced eggplant or zucchini
• 1 tablespoon olive oil
• ½ pound ground turkey
• ½ cup diced green pepper
• ½ cup chopped green onions
• 1 clove garlic, chopped
• 2 tablespoons Fibrim
• 1 can (14 1/2 oz.) chopped tomatoes
• 1 teaspoon basil
• 1 bay leaf, crushed
• 1 teaspoon sugar
• Salt and pepper to taste
• 2 ounces grated skim mozzarella

Cook 1 cup dry lentils in 4 cups salted boiling water 30 minutes. Parboil diced eggplant or zucchini in salted water 2 minutes. Drain and set aside. Heat olive oil in heavy skillet. Over medium heat, slightly sauté ground turkey, green pepper, green onions, and chopped garlic. Sprinkle Fibrim on top; stir constantly until well mixed. Add tomatoes, basil, bay leaf, and sugar. Stir until well mixed and slightly thickened. Add cooked lentils and eggplant or zucchini. Season to taste with salt and pepper. Pour into 2-quart baking dish, sprinkle with mozzarella cheese, and cook, uncovered, in preheated 350° F. oven 20-30 minutes.

***

Red Bean and Rice Casserole
(Makes 6 servings)

• 1 1/2 cups tomato sauce
• 3 teaspoons Fibrim
• ¾ teaspoon Tabasco sauce
• ¾ teaspoon garlic powder
• ½ teaspoon salt
• 2 cups cooked Minute Rice
• 1 small onion, finely chopped
• 2 cups cooked and drained red beans
• ½ cup Parmesan cheese

Combine tomato sauce, Fibrim, and seasonings; mix well. Combine haft of tomato sauce with rice. Spread over bottom of 2-quart casserole sprayed with nonstick cooking spray. Combine remaining tomato sauce with onion and beans. Spread on top of rice mixture. Bake at 400° for 15 minutes. Sprinkle with Parmesan cheese. Bake another 5 minutes until cheese melts. Let stand 5 minutes before serving.

***

Spicy Chicken and Brown Rice
(Makes 6 servings)

• 3 cups water
• ½ cup chopped onions
• 4 teaspoons low-sodium, chicken-flavored instant bouillon
• 1 teaspoon extra-spicy herb and spice seasoning
• 1 cup brown rice
• 1 cup All-Bran cereal
• 1 package (10 oz.) frozen mixed vegetables
• 2 cans (5 oz. each) white chicken or turkey meat
• 1 can (4 oz.) mushroom stems and pieces

In 3-quart saucepan, combine water, onions, bouillon, and seasoning; bring to boil over medium heal Stir in rice; corer and simmer over low heat, 30 minutes. Remove from heat and stir in All-Bran cereal and remaining ingredients. Place in 3-quart casserole; cover.

Bake in 325° F. oven about 60 minutes or until rice is tender and vegetables are done. Serve hot.

***

Mustard Glazed Turkey Loaves
(Makes 4 servings)

• 1 cup oat bran cereal
• ¼ cup chopped onion
• 1 egg white
• ½ teaspoon garlic salt
• 1/8 teaspoon pepper
• ¼ cup chopped water chestnuts
• 2 teaspoons prepared mustard
• 1 tablespoon horseradish
• 1 pound ground turkey

Glaze
• 2 tablespoons prepared mustard
• 1 tablespoon firmly packed brown sugar
• 2 teaspoons tarragon white wine vinegar

Combine oat bran cereal, onion, egg white, garlic salt, pepper, water chestnuts, mustard, and horseradish, Mix in turkey. Shape into 4 loaves. Place in foil-lined 13″ x 9″ x 2″ baking pan.

Bake in 350° F. oven 20 minutes. Remove from oven and spread with mixture of mustard, sugar, tarragon, and vinegar. Return to oven and bake 10 minutes longer. Garnish with parsley, if desired.

Museum Gift Shoppe

Fiber & Bran Health Cookbook

334 tested recipes excellent for gourmets who want to have their cake and eat it, too.

• Hard cover, 320 pages / $12.95

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