We could write about fiber for several pages but we are going to keep it short. There are two types of fiber - soluble and Insoluble fiber, or roughage. Insoluble fiber is the indigestible carbohydrate in food. Most carbs are broken down into a sugar called glucose. Dietary fiber cannot be broken down and it passes right through undigested. This is a good thing.
Soluble fiber helps lower cholesterol and glucose levels. Oat bran is a good source of soluble fiber. Our Oat Cereal is 100% whole grain, and includes all the bran.
There are many ways to get fiber in your diet - fruits, veggies, legumes, and- ta da- whole grains.
Sunrise Flour Mill has several products with soluble fiber and insoluble fiber.
All bran contains lots of fiber. Wheat bran contains over 90% fiber and oat bran has 50% soluble and 50% insoluble fiber. Soluble fiber slows digestion and decreases risk of heart disease, lowers cholesterol levels, and gives you better blood sugar
Insoluble fiber doesn't get digested but is so good for keeping you regular. Additionally, it helps lower “bad” cholesterol, and studies show it may reduce blood pressure and inflammation. Many of our customers tell us that their inflammation subsides. Personally, before eating our products, I was no longer able to knit because I couldn’t hold the needles. Now I knit every night.
Insoluble fiber can slow the absorption of sugar so that people with diabetes often show improved blood sugar levels. It may reduce the risk of developing Type 2 diabetes (a condition that develops over time and is related to the foods people eat). Unlike Type 1, Type 2 usually is treated with dietary changes.
Insoluble fiber helps to maintain a healthy weight. High fiber foods are more filling so you can eat less and you stay fuller. We can attest to that. Darrold and I eat less, are hungry less often, and both have lost weight.
According to Mayo Clinic, from the Institute of Medicine, the following are recommended guidelines:
- Men under 50 need 38 grams of fiber a day.
- Men over 50 need 30 grams
- Women under 50 need 25 grams
- Women over 50 need 21 grams
Here are Sunrise Flour Mill’s most fibrous products:
Organic 7 Grain Cereal- 8g per serving (29%)
Whole Wheat Pastry Flour- 7g per serving (25%)
White Sonora Wheat Berries- 7g per serving (25%)
Heritage Wheat Berries- 6g per serving (21%)
Heritage Pancake Mix- 4g per serving (14%)
Adding more fiber to your diet might be easier than you think. Try incorporating a little whole wheat flour into your baked goods, or start the day off with a piping hot bowl of 7-Grain Cereal. Dietary changes don't need to be dramatic as long as you're taking steps forward.
All for now,