In a recent study published in the Journal of Clinical Endocrinology and Metabolism, researchers found that a low-fiber diet can be harmful to the health of teenagers. The study, which included 559 teenagers in Georgia, looked at how fiber intake was related to certain inflammatory-related biomarkers. A high level of these biomarkers is increased in obesity and can result in systemic inflammation, which is a risk factor for heart disease and diabetes.

Previous studies have shown that fiber can dampen the inflammatory response, and adolescents in the United States tend to fall far short on meeting the recommended intake of fiber. The teenagers in this study were no exception: they consumed 66% less than the recommended intake for their age group. The study results showed that as fiber intake went down and other factors were controlled, the levels of visceral fat increased, as did plasma C-reactive protein and plasma fibrinogen—associated with the inflammatory response and coronary disease, respectively. According to the study, fiber intake may affect visceral fat levels due to “1) increased fecal bulk and less transit time, thus allowing less time for digestion and absorption of nutrients; 2) increased insulin sensitivity; and 3) increased intakes of phytoestrogens (i.e. isoflavones and lignans) that are generally found in foods high in fiber such as fruits and vegetables.”

Women should consume 25 grams per day of fiber, while men should aim for 38 grams. How can you get more in your diet?

• Add a half-cup of berries to your breakfast cereal or oatmeal (4 grams)
• Substitute one cup of bulgur (8 grams) for white rice
• Include an apple and an orange with lunch (9 grams)
• Choose three cups of plain popcorn as an afternoon snack (3.5 grams)
• Have a half-cup of black beans in a salad (7.5 grams)
• Mix a high-fiber breakfast cereal (with at least 5 g fiber/serving) with your regular brand (Fiber One Cereal has 14 g fiber/serving)
• Look for “100% whole wheat” or whole-grain bread, with 2- 3 g fiber per slice
• Use “Old Fashioned Oatmeal” instead of instant~ mix in fruit to add even more fiber
• Opt for brown rice~ It has five times more fiber than white rice!
• Instead of drinking the juice, eat the whole, fresh fruit
• Eat the skins of potatoes and other fruits and veggies
• Serve hummus, made from chickpeas, instead of sour-cream dips
• Instead of iceberg lettuce, choose romaine or spinach for salads
• Pack healthy snacks for the road, or for work– baby carrots, cucumber slices, mushrooms, or bell peppers make great snacks!

It’s Your Health!  It’s Your Life!  Make That Change!

~ Angie

Current estimates from the Centers for Disease Control and Prevention say that nearly 80 million Americans have    prediabetes, as indicated by a fasting blood glucose level between 100 and 125 mg/dL. According to the American Diabetes Association, up to 70% of those will at some point see their condition progress to type 2 diabetes. However, research recently published in The Lancet found that people with prediabetes who got their glucose levels back to normal, even briefly, were 56% less likely to develop type 2 diabetes later in life.

Weight loss and intensive lifestyle changes were among the factors related to reductions in blood glucose levels. The study participants who were able to lower their glucose levels back to normal attended more sessions regarding lifestyle sessions than did those who remained with prediabetes. This falls in line with previous findings, including research published in the New England Journal of Medicine in 2001. The members of the intervention group in that study, who all had prediabetes and received individual counseling for weight loss and diet changes, had a 58% reduction in their diabetes risk.

It is a good idea to be tested for Pre-diabetes if you are over 45 years of age and overweight, have high blood pressure, have low HDL and high triglycerides, have a family history of diabetes, have a history of gestational diabetes and/or if you belong to an ethnic group at high risk for diabetes (African Americans, Mexican Americans, American Indians, native Hawaiians and some Asian Americans). Those who have been diagnosed should focus on losing at least five to ten percent of their body weight through increased physical activity and intake of more fruits, vegetables, whole grains, lean proteins and healthyfats.

~Angie

It’s Your Health.  It’s Your Life.  Make That Change!