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Looking after your blood sugar - but getting enough fibre

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Orangeteddy

Well-Known Member
Messages
111
Type of diabetes
Prediabetes
As it's more problematic to just have the '5 a day' on the fruit and veg, and grains and cereals are off the list, I find it's now becoming an either or situation for me - either look after the blood sugar - or look after the bowel (get enough fibre).

I'm now bored with eggs and the same old fruit and vegs cooked every which way.

I've given up baking.

But I have indulged in a box of fruit and fibre breakfast cereal - which I know is a no no - but then I only eat a small amount and not the whole box - and it's only every few days.

How do others manage to get enough fibre without killing the blood sugar - or vice versa?
 
I don't find it hard at all. I have never eaten many green veggies and still don't. I rarely eat fruit, and then in such tiny amounts I may as well not bother. I don't like nuts. I do eat peas and the odd spoonful of baked beans, but my fibre comes mainly from seeds. I sprinkle quite a bit of ground flaxseed on my food daily, and since the Lidl rolls disappeared (which were stuffed with fibre) I am eating a slice of Burgen bread each day, half at lunch and half at dinner. I have no bowel issues, am regular and normal.
 
I add psyllium husk powder to the things I do bake, as adds fibre and absorbs liquid in the strange new recipes I’ve found myself making. I sometimes add some to sauces as well.

I’d be interested to hear how others add it into their diets, too
 
Is fibre essential?... mmm guess we need to ask the zero carbers (who would answer no!)... I have a daily teaspoon of magnesium which certainly keeps me "regular" without excessive fibre.. just the odd bit of greenery with one meal. My blood sugars win out every time..
 
I had some magnesium arrive today, hopefully it’ll have the same effect for me BG is the most important thing for me to control.
 
5 a day is one of those marketing type things that are 'known# by all but has no scientific basis as in we know that micro nutrients occur in fruit and veg plus non soluble fibre which is reckoned to be good for your gut and hence your immune system, but there is no basis for 5 a day as a number to aim for just as there is nothing that says you need to drink 8 glasses of water.
You as an individual may thrive on more or less than 5 day so why not think in terms of your general health - do you feel bunged up, get ill a lot or feel hungry? Are you stressed or recovering and therefore in need of more vitamins and minerals? It seems it is easy to be magnesium deficient due to the poor quality of the soil our veggies grown in and there is a reason why kids used to get given milk of magnesia as alluded to by others!
Have you tried nut butter rather than nuts (easy to make yourself from whole nuts with lots of fibre? Or coconut flakes? And as for baking how about flax seed plus nut flours? I love baking and really missed that so have recently been experimenting with these.
I am NOT zealous zero carber as I do eat veggies a lot but there are some meals where I just don't feel like all that bulk and this works for me but I think the only way to know other than getting some blood work done is to look at how you feel in general.
eg. symptims of vitamin C deficiency such as frequent colds and infections, easy bruising gums bleeding, nosebleeds, acne (this comes from Patrick Holford's Optimum Nutrition).
 


Absolutely true. This 5 a day rubbish was as a result of intense lobbying of the American powers that be by the Californian Fruit and Veg growers associations, with zero scientific evidence behind it. Again, Big Food companies win.
 
I am a big believer in vegetables for my fibre intake so they form the biggest part of my meals and I very rarely have any bowel problems
 

Just last night my son made keto chicken nuggets (from the Headbangers Kitchen Youtube vid) and the chicken is coated in psyllium instead of breadcrumbs. This was our first recipe using psyllium and the results were good.
 
I average over 30g of fibre a day
I make chia puddings and heba pap porridge (14g fibre a serving) and also use Konjac noodles, carbzone bread (7g fibre, 3.5g carbs a slice but expensive) , eat Adonis blondies / brownies (9g fibre 2g net carbs each) chia seeds added to yogurt / baking etc, psyllium powder etc as sources of a high fibre but low carb diet.
I generally find both my bowels and my sugars are a lot happier with this level of fibre a day
 
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Not sure I could handle the pudding and porridge, I’m a bit funny about that kind of texture...
 
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Ive also recently added this bread into the low carb but high fibre pot - 3.7g carbs and 7g fibre per slice
https://www.ocado.com/webshop/product/Carbzone-Low-Carb-Protein-Bread/304465011?from=shop&tags=|20000|25189|45112|127608&parentContainer=|25189|45112|127608
An expensive product for sure ( works out 50p per v filling slice) but its a nice variation, is much nicer than livlife bread and less carbs per 100g than either of the alternatives in the low carb bread arena of livlife or hilo bread. Makes a lovely smoked salmon, watercress, lemon and black pepper sandwich ( although people who dont like the taste of rye bread might not agree)
 
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