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What's the best T2 friendly food for high fibre?

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Cowboyjim

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What's the best T2 friendly food for high fibre?
Looking through the Gem Lo Carbs book is all well and good but there's not much food about that is high fibre and otherwise T2 friendly AFAICS.
All Bran looks good but is it OK for us to shovel down morning noon and night?
I'm on the nuts for now. 8)
 
Try Broccoli :D
otherwise you could go to the health food shop and get Bernstein's favourite, Psyllium husks and add them to yogurt.
any green leaves are at least moderately high in fibre.
Hana
 
Argh... the dreaded broccoli! I force myself to eat this greenstuff every day with my evening meal, in soups sometimes even in an omlette.
But the Gem carbs book says we should get 30g of pure fibre into us every day. Seems difficult if you are watching your carbs in your diet.
According to that i should stuff down three bowls of All Bran every day... argh! 8)
 
Cowboyjim said:
What's the best T2 friendly food for high fibre?
Looking through the Gem Lo Carbs book is all well and good but there's not much food about that is high fibre and otherwise T2 friendly AFAICS.
All Bran looks good but is it OK for us to shovel down morning noon and night?
I'm on the nuts for now. 8)
Click to expand...

My books say the RDA for Fibre is 24g, however many books differ so it is just a guide.

How about 200g Baked Beans in Tomato Sauce, 30.6g carbs and 13.8g fibre.
Slice of Toasted Brown bread, 17g carbs, 2.1g fibre. Total- 47g carbs, 15.9g fibre.
A meal on it's own.

Broad Beans (75g) has 4.2g carbs, 4g fibre
Brussels Sprouts (Qty 6) has 10.9g carbs, 3.3g fibre
Celeriac (100g) has 1.9g carbs, 3.2g fibre
Parsnips (80g) has 10.3g carbs, 3.8g fibre
Peas (90g) has 9g carbs, 4g fibre
1 medium Apple, has 21g carbs, 3.8g fibre
Fresh Cranberries (75g) has 4g carbs, 4.8g fibre
1 medium Pear, has 15g carbs, 3.3g fibre
Fresh Raspberries (60g), has 2.8g carbs, 1.5g fibre

There are more in other categories if you trawl through any carb counting book or similar, so add a few of these through the day to your menu. Together with your bowl of All Bran (40g) which has 18.4g carbs and 10.8g fibre and it quickly adds up to your RDA and more. Mind you I only 'reduce' carbs not low carb so I maybe have more choice in the foods I can eat, I also use a low GI/GL diet. Works well for me and I get all the fibre, carbs and other nutrition I need. Bg levels remain steadfastly normal for me...... :D

As for Nuts and Broccoli..........!! :(

(Source: Collins Gem Carb Counting Book)
 
Thanks Cugila for your thorough helpful reply on fibre - will try that beans on toast recipe! Mind you I have just had a b/f 'fry up' of various veg n cheese/chicken with baked beans (and broccoli!). Yummy. 8)
 
cugila said:
Cowboyjim said:
What's the best T2 friendly food for high fibre?
Looking through the Gem Lo Carbs book is all well and good but there's not much food about that is high fibre and otherwise T2 friendly AFAICS.
All Bran looks good but is it OK for us to shovel down morning noon and night?
I'm on the nuts for now. 8)
Click to expand...

My books say the RDA for Fibre is 24g, however many books differ so it is just a guide.

How about 200g Baked Beans in Tomato Sauce, 30.6g carbs and 13.8g fibre.
Slice of Toasted Brown bread, 17g carbs, 2.1g fibre. Total- 47g carbs, 15.9g fibre.
A meal on it's own.
Click to expand...

Ah, beans on toast! Now you're tempting us with your cordon bleu recipes aren't you?

IanS
 
cugila said:
Cordon Bleu......naaah ! I think that one is out of Mrs Beeton's Cookbook ? :D
Click to expand...

Beans on toast ordinaire might be out of Mrs Beeton, but you have added the cordon bleu touch by using wholemeal toast. :D

Now for a truly noveau cuisine approach you could reduce it to baked bean on crumb. :lol:

IanS
 
Wholemeal Toast....Cordon Bleu.....? New one on me. Could this be to do with the North/South divide do you think ? I always thought that Cordon Bleu cuisine is the term given to dishes using classic French cooking techniques and preparations, covering everything from sauces to patisserie. The term has become synonymous with Nouvelle Cuisine which characteristically produces lighter, more delicate dishes with an emphasis on presentation. In other words you never get enough on your plate...... :wink: Probably an ideal dish for a low carber.. :D

Now my beans on wholemeal toast, is a million miles away from French Cuisine unless you are thinking of Croque Monsieur or Madame ? Ask for Baked Beans on Toast in any French Restaurant and you will probably get haricot blanc/vert served up as a side dish :lol: and as for presentation, it is definitely not 'light and delicate'.

Basically I just throw the hot buttered wholemeal toast on a plate, pour half a tin of hot beans over it, sprinkle with a little pepper and it might look a mess but it tastes divine ! Don't think I will win any prizes with it......... :lol: Typical 'Brummie' fare, we eat healthy round here you know.....not sure what my local Cafe owner will think when I tell them it's considered by some to be Cordon Bleu.......? I better make sure they have a mop handy..... :lol:

cugila
CBIDTS. :wink:
 
Reasearch data for high fibre.

The current attention being given to the role of dietary fibre in prevention of certain diseases is largely due to the observation that patterns of disease observed in Africa and Asia were different from those in Western countries. It was suggested that the dietary fibre content was associated with this difference. Although it is not yet proven, there is evidence to suggest that a diet high in dietary fibre can be of value for treating or preventing such disorders as constipation, irritable bowel syndrome, diverticular disease, hiatus hernia and haemorrhoids. Some components of dietary fibre may also be of value in reducing the level of cholesterol in blood and thereby decreasing a risk factor for coronary heart disease and the development of gallstones. Dietary fibre is beneficial in the treatment of some diabetics.

The actual role of dietary fibre in many of these disorders is not known. It may be that dietary fibre as such is not the major factor. When high dietary fibre foods are eaten, other foods, which may be responsible for the disease, are either reduced in quantity or completely excluded. For example, diets that are high in fibre tend to be low in energy and these diets can be useful in weight control.
....
It is probably reasonable to aim for a dietary fibre intake of between 35 and 45 grams per day (see Figure 5), compared with current intakes in Western countries of about 20 grams per day.
Click to expand...
The same article includes a chart of foods & fibre. A selection of foods recommended in the latest DUK Healthy Eating booklet & the fibre they provide per portion include :

Bread, wholemeal, 25 g slice, 2 g fibre (7-14 portions daily)
Rice, basmati, 75 g, 1g fibre (7-14 portions daily)
Baked beans, 125 g, 7 g fibre (2-3 portions daily)
Baked potato with skin, 60 g, 1 g fibre (7-14 portions daily)
Also:
Wheat bran, 8 g, 3.5 g fibre

The obvious message is: 'Keep up the baked beans on toast' :( :!:

I have seen warnings that too much fibre (how much?!) prevents proper absorption of vitamins.

But as long as your 'throughput' is comfortable, I don't think there is any great need. I add a desert sp of wheat germ, wheat bran & oat bran to my daily 'porridge' (not as we know it, Jim) comprising mainly ground almonds (3 ds sp.) I also eat plenty of veg & fruit (mainly apples, but not bananas.)
 
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