2. The 3-gram plan
One of the easiest ways to control weight and blood sugar is to get the recommended 25 to 35 grams of daily fibre. Trouble is, most diabetics eat less than half that. Fortunately, this is the season of change. Farmers’ markets are loaded with fibre all-stars such as acorn squash (9 grams per cup), pears (5 grams apiece), Macintosh apples (4 grams each), and spinach (3 grams per ½ cup). If you add just 3 additional grams of fibre to every meal (breakfast, lunch, dinner, and two snacks) you’ll double your fibre intake for the day and be right on target.
Tip: For something new, look for jicama in the supermarket produce section. One cup delivers 6 grams of fibre and plenty of crunch. Add cubes to salads or snack on sticks.
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