Dietary fiber is a kind of carbohydrate not digested by our digestive system and so net sugar absorption from Dietary fiber by our body is NIL. It forms a kind of Roughage and forms a bulk of your stool..it cleans your stomach well.....
And when we talk about carb content of a particular food item, you must deduct the fiber content from the total carb content to arrive at the Net Carb content..
More is the fiber content of the food , lower would be the glucose spike...it makes you feel full and satiated .... In fact it is the presence of dietary fiber in food which lowers Glycemic index in the food...improves GUT health, as our microbiota in the Gut feeds on one type of fiber and ferments to produce beneficial SCFA ( short chain fatty acid) in the colon.
Many of you take a diabetic drug called Voglibose to reduce PP Blood Sugar. Do you know that Dietary Fiber in your food can also achieve similar results if you choose your favourite food sensibly known to have enought dietary fiber..
There are two kind of dietary fiber namely soluble and insoluble and each one has distinct health benefit.... so much so there are fiber supplements are available commercially all over the world .. However, the best and safest way is to get the fiber from natural food sources.....
ADA ( American diabetes Association ) & NHS recommend that a Diabete and in fact all humn beings should take at least 30-35 gm fiber per day to get the maximum health benefit....An American adult gets only 15-18-gm of dietary fiber per day....
Please read on these intersting articles which would guide you with regards to the Dietary fiber .
I don't understand what is weetabix ? And how much is the fiber content in this ?
Anyway, my comment as follows:
(1) there are many members in this forum who have been controlling blood sugar by eating Emer wheat - a whole wheat with high fiber and there are lot of thread available on the subject....
(2) And apart from Glycemic index , (a) Glycemic Load ( GL) is also important..how much portion size you eat? (b) And what other things you eat along with wheat- no body eats only wheat ? (c) So, what is the sequence of your eating....other food items like Fat- nuts & seeds , vegetables, legumes.....
It is not the GI of a particular ingredient of your meal which will decide your spike......It is a mixture of (a), (b) and (c) together will determine your blood glucose spike..
(3) Many people are eating indian Tawa Roti made out of multi-grain atta prepared at home by mixing whole wheat flour with other high fibre flour such as Barley, Oats, Chic Pea floor, Methi , millets and and Along with Roti, eat a liberal portion of vegetables/ low GI fruits, whole nuts / seeds ...... regular physical exercise , yoga.... able to control blood sugar..... have read many sucess stories in this forum...
(4) Anyway, one is theory... The other point is in actual practice -----everybody has a Glucometer at home and in actual practice if one is able to control blood Sugar, lipids, other lab numbers, able to maintain his weight ....gets sound sleep for 8 hours ... No body inflammation is observed....... it is all fine.....
(5) yes, I do practice as per 2 & 3 and i find it has amazing benefits in my overall health....
(1) Grains have a bad reputation among health conscious people since during milling process all nutrients are stripped off....You would never get whole wheat flour in the market. Unfortunately as per consumer demand, Wheat bran is seperated during the milling process to make it palatable and tasty..But the fact remains is that wheat bran is rich in protein, dietary fiber and it helps slowing down sugar absorption by body......
Fortunately , now wheat bran is seperately sold in market...
So, you can buy the wheat flour and wheat bran seperately and mix at home ....
(2) Coming to ingredients for Roti, there are many recipes in HU posted by members... you can choose your ingredients as per your liking.......Currently , I prefer to mix Wheat flour 1 cup, 1 table spoonful Wheat bran, Half cup whole Oats flour, 1/4 cup Soyabin flour.... Mix with water to make the atta...
(You may increase Wheat bran fiber gradually in atta since your body is not used to have fiber)
You can eat 1-2 Rotis medium size for your lunch / dinner...Before you take Roti, ensure that you first take your Raw Green salad (cucumber , carrot, tomato, Capsicum... Whatever you like). Then take your Healthy fats out of 20 -25 Almonds or 50 GM's of roasted or boiled peanuts...
At last you take your Roti along with your Veg curry and half a cup of moong Dal/ Tur Dal... You can also have a bowl of Low GI fruit 150 GM's... any one or more of Guava, kiwi, plum, strawberry, orange....
My breakfast which I love is 1 cup home made Probiotic yoghurt topped with chia seeds.... 20 almonds and 1 bowl of Low GI Fruits.....plus half a cup of Green Gram sprout/Moong sprout.
Also I don't know your body structure and your Basal metabolic rate.... If you are overweight, your daily calori intake should be less than your BMR....if you are thin , then you should be eating your daily calori requirement as per BMR taking in to account how much calori you burnt during physical exercise...
I Do a 30 mnts brisk walk post meal...every meal...
Another good recipe for indian Roti was posted by Mr Kamatdale with a lot of passion ...please see the link below...
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