South Beach Diet has always been a fiber-rich plan, designed to encourage
eating a variety of vegetables,
fruits, legumes, and whole grains. Why the
emphasis on fiber? A high-fiber diet can help normalize your blood sugar levels
and keep you from feeling hungry, improve your cholesterol, regulate your bowel
function, and help you stay on track with your weight loss.
How Much Fiber Is Ideal?
"Fiber plays an important role in long-term health," says Dr. Arthur
Agatston, author of The South Beach Diet Supercharged
and The South Beach Wake-Up Call
"But as a society, we don't consume nearly enough. According to some
statistics, Americans get only 12 to 17 grams of fiber per day when they should
be getting 25 to 30 grams."
What Kind of Fiber Is Best?
There are two forms of fiber: soluble and insoluble. It's important to consume
both types for good health. Soluble fiber helps regulate blood-sugar levels by
delaying the absorption of glucose into your bloodstream, and it improves
cholesterol levels by reducing the absorption of cholesterol as well. Insoluble
fiber adds bulk to your stool, which promotes regularity. Most foods contain
both types of fiber, but oats, nuts, beans, and fruit contain predominantly
soluble fiber, while whole grains and vegetables contain more insoluble fiber.
How Do You Know If You’re Getting Enough?
Fortunately, if you're eating the South Beach Diet way, you don't need to count
fiber grams or worry about whether you're meeting your fiber needs: The program
is doctor-designed to ensure that you're reaping the benefits of a fiber-rich
eating plan as you enjoy three wholesome meals and at least two strategic
snacks each day.