Many of us have heard that we should increase the amount fiber in our diet, but why? Well, when we eat foods that contain fiber, it basically slows down our digestion, meaning we feel fuller longer and it kicks-in our appetite suppressing signals–
Truth is don’t you feel more satiated when you eat an apple vs. drinking a glass of apple juice?
A good rule of thumb is to eat about 30 grams of fiber a day. And a key is amping up your morning intake.
By now, you know that I love my morning oatmeal. But I realize, for many of you, that’s just not appealing, and you really are a cold cereal kind of person. That’s ok. Just be sure you are choosing cereals that are HIGH in fiber and LOW in sugar – but here’s something you might not have thought of: add two tablespoons of uncooked old-fashioned oats or two tablespoons of uncooked quinoa flakes on top. OR one tablespoon of each! Then add some chopped fruit like an apple or some blueberries, one tablespoon of hemp seed or ground flax and maybe a few chopped walnuts. WHAM! You’ve just boosted your fiber and satiety power.
Some suggestions for your “cold cereal” base . . . (and you don’t have to buy name-brand either) might be to try some very low sugar corn flakes mixed with a “corn and rice cereal mixture,” or a “rice krispy” cereal, there are generic “grape nutz,” mini-wheat cereals or you might explore a spouted whole-grain cereal.
If you find yourself short on time in the morning, pre-mix and keep in the cupboard your morning cold-cereal in zip lock baggies so they are easy to grab and take along with you to work along with that crunchy apple.
Besides controlling your blood sugar levels and decreasing insulin levels, consuming your fiber will reduce your caloric intake for up to eighteen hours a day. Give it a try, and let me know how you feel.