Wellness

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There may soon be yet another alternative to the painful finger-****** blood glucose tests which diabetics have to endure on a daily basis. Scientists in Saudi Arabia have developed a paper-strip sensor that gauges blood glucose via a patient's saliva.

The project is being led by bioscientist Sahika Inal, electrical engineer Khaled Salama and materials scientist Derya Baran, all from the King Abdullah University of Science and Technology.

They started by loading an inkjet printer with a commercial ink containing electrically-conductive polymers, and then proceeded to print microscale electrode patterns onto glossy strips of paper, using that ink. Next, over top of the electrodes, they printed a layer of an enzyme known as glucose oxidase. Finally, they coated the whole thing with a nafion polymer membrane.

When saliva was subsequently applied to the sensor, glucose present in the body fluid reacted with the glucose oxidase, creating an electrical signal. That signal was picked up by the electrodes, and could be read by a separate device – the strength of the signal corresponded to the blood glucose levels of the person who supplied the saliva.

That said, saliva does contain substances like ascorbic acid, which ordinarily would electrically interfere with the conducting polymers. The nafion membrane kept that from happening, however, as it repelled the negative electrical charges produced by such compounds. That membrane also boosted the shelf life of the sensor, allowing the glucose oxidase to still be active after being stored for a month in a sealed bag.

"Optimization never ends in engineering, so we are trying to make this system more robust to detect other metabolites in biofluids," says Inal. "We are also looking to integrate printed and self-powered energy devices into the sensors, giving us a more user-friendly platform that eliminates external batteries or wires."

A paper on the research was recently published in the journal Flexible Electronics.

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Can type 2 diabetes turn into type 1 diabetes?

It is impossible for type 2 diabetes to turn into type 1.

It is not possible for type 2 diabetes to turn into type 1 diabetes.

However, it is possible for a person who is initially diagnosed with type 2 diabetes to be diagnosed with type 1 diabetes later.

Type 2 diabetes is the most common type of diabetes, so a doctor might initially think an adult with diabetes has type 2.

This may be particularly true if the person is overweight or has other risk factors for diabetes, such as a sedentary lifestyle.

It is possible for a person with type 1 diabetes to be misdiagnosed with type 2 diabetes.

Though uncommon, type 1 diabetes can appear in adulthood.

A person diagnosed with type 2 diabetes who later receives a diagnosis of type 1 will not have experienced a change in their diabetes but was likely misdiagnosed earlier.

To correctly diagnose the type of diabetes a person has, a doctor will perform several blood glucose tests.

They may also do blood tests to check for antibodies that attack insulin or beta cells in the pancreas. The presence of these antibodies usually means a person has type 1 diabetes.

Insulin dependency

It is important for people with diabetes to monitor their insulin.

People with type 1 diabetes may need to make lifestyle changes, such as avoiding high glucose foods. Lifestyle changes alone, however, will not reverse or prevent type 1 diabetes. This is why people with type 1 diabetes are insulin dependent, and the condition is sometimes called insulin dependent diabetes.

People with type 1 diabetes must closely monitor their blood glucose levels. Even with frequent monitoring and regular insulin injections, they may develop dangerously high blood glucose. When this occurs, they might need more insulin or emergency medical care.

People with type 1 diabetes have to take insulin for the rest of their lives. People with type 2 diabetes will only need insulin if other treatments fail.

Type 2 diabetes is usually a progressive disease, so long-term type 2 diabetes may end up needing insulin. Insulin is also used in combination with other drugs to optimize blood sugar control.

Takeaway

Type 1 and type 2 diabetes are distinct types that do not change into one another. However, insulin may be used to treat either type. While insulin is the only treatment available for type 1 diabetes, it is also used in type 2 diabetes in more advanced stages or if other treatments do not work.

The symptoms of both types of diabetes may be subtle at first. However, diabetes that is left untreated can cause long-term complications and sometimes become life-threatening.

The first symptoms of diabetes may include increased thirst, increased daytime and nighttime urination, and unexplained weight loss. Anyone with these symptoms should have their blood sugar tested by a doctor. Testing is particularly crucial in families with a history of diabetes.

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: I'm having trouble avoiding carbs in the evening. I have a high workload and, at times, a stressful job, and it makes me crave comforting foods. Do you have any suggestions for me?

For many people, stress is a major contributor to snacking and overeating. Chronic stress can influence your eating behaviors and food choices. It may even lead to weight gain.

Stress increases cortisol production. This hormone can promote feelings of hunger and drive cravings for high-fat, energy-dense foods, like processed carbohydrates (1).

There are many ways to reduce work-related stress and learn to effectively cope with stress. For example, research shows that simply taking a walk outside during lunchtime can reduce stress and cortisol levels and even lead to better sleep (2, 3).

Yoga, stretching, and calming breathing techniques are also effective ways to reduce work-related stress.

Additionally, taking the time to do something healthy for yourself every day — such as cooking a healthy meal or exercising — is important for overall health and mental well-being.

Even though stress can lead to overeating and unhealthy food choices, other factors may be contributing to your nighttime cravings.

Common factors that can lead to snacking at night include:

• Undereating during the day. Make sure that you’re eating enough calories during the day. Have healthy, whole-food-based meals that include plenty of protein to help control your hunger and keep you satisfied throughout the day.
• Lack of sleep. Adults ages 18 to 64 should get seven to nine hours of sleep. Getting less than that can contribute to stress, overeating, and weight gain over time (4).
• Distractions. Eating in front of the television or while scrolling through your phone can cause you to consume more food than you would if you ate mindfully. Eat when you’re seated at a table and minimize distractions whenever possible.
• Blood sugar fluctuations. Not eating enough protein, fat, and fiber at meals and with snack can cause your blood sugar and insulin levels to fluctuate widely throughout the day, which can increase feelings of hunger. Add protein and high-quality fat to your meals and snacks to prevent this.
• Overly restrictive diets. Extreme diets that cut out many food groups and don’t allow for an occasional treat may lead you to constantly crave “off-limits” foods like sugary carbohydrates.

To reduce nighttime cravings, ensure that you’re regularly fueling your body with the right types of foods.

Avoiding fad diets, getting enough sleep, reducing stress, and engaging in more physical activity are effective ways to reduce nightly snacking and can help you reach your weight loss goals in a healthy, sustainable way.

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Jillian Kubala is a Registered Dietitian based in Westhampton, NY. Jillian holds a master's degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science. Aside from writing for Healthline Nutrition, she runs a private practice based on the east end of Long Island, NY, where she helps her clients achieve optimal wellness through nutritional and lifestyle changes. Jillian practices what she preaches, spending her free time tending to her small farm that includes vegetable and flower gardens and a flock of chickens.

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What is FODMAP?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.

In simpler terms, FODMAPs are carbohydrates (sugars) found in some foods. The issue for people intolerant to FODMAPs is that these sugars can be poorly absorbed in the small intestine and start fermenting with bacteria creating gas (here comes the bloat). They can also give other symptoms like constipation or diarrhea.

The tricky part is that not all sugars are FODMAP and it’s really not intuitive which ones are. I ended up buying an app from MONASH University so I can look up foods on the go. Also, you can have an intolerance to some but not all FODMAP foods.

Some of the worst offenders for me are onions, garlic, and mushrooms. Although those are generally healthy foods, my body simply can’t deal with them. There is no cure, so the only solution is to simply cut them out of your diet or consume very limited amounts.

FODMAPs include (source: MONASH University FODMAP app):

• Fructose in excess of glucose (some fruits, honey, high fructose corn syrup)

• Lactose (milk and milk products)

• Sugar polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, and some fruits and veggies)

• Fructans (found in wheat, rye, onions, garlic)

• Galacto-oligosaccharides (found in legumes like baked beans)

For me, cutting the biggest offenders out of my diet has made a world of difference to my gut health and overall happiness. Knowing and feeling my digestive system is working is like rainbows, sunshine, and perfect blood sugars all together 😀


How to diagnose a FODMAP intolerance

The best way to diagnose a FODMAP intolerance is to simply cut all high-FODMAP foods out of your diet for a while and see what happens to your digestion. If you see a significant improvement, there is a good chance you are intolerant to at least some FODMAP foods.

After about 6 weeks of elimination, you can start adding potential problem foods back into your diet one by one. Add a single food (like onions) for 3-4 days and see how your digestion reacts. If everything is still ok, then you can probably tolerate onions.

Just be aware that FODMAP foods are “accumulative”. It’s possible you can be ok with small amounts of some FODMAP foods but have problems if you eat several of them together or in larger amounts.

It definitely takes a while to figure out what you can and cannot tolerate, but it’s so worth it!

If you aren’t sure how to do an elimination diet, it is generally recommended that you do it in collaboration with a dietitian to ensure that you get all the nutrition you need.


Constipation and diabetes

FODMAP is not unique to people living with diabetes. There is no physiological connection between the two, but given that diabetes and IBS (irritable bowel syndrome) often goes hand in hand, I think FODMAPs are worth paying special attention to if you have diabetes.

I lived with severe FODMAP intolerance symptoms for more than 10 years without any of the specialists I saw ever suggesting a food intolerance. That blows my mind!

FODMAP isn’t “alternative” science in any way. It’s very well researched and you can even find a department at Stanford University specialized in the FODMAP diet and how to identify triggers.

As with everything in life, I believe knowledge empowers us. Knowing how we react to certain foods can empower us to make the right choices for us a happy and healthy life. Constipation and diabetes don’t have to go hand-in-hand!

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Type 2 diabetes is a serious and prevalent disease, but numerous myths surround this condition. Diabetes causes blood sugar levels to become too high, and it damages the body. In some cases, it can be fatal.

Diabetes is a chronic health condition that affects 30.3 million adults in the United States, according to the Centers for Disease Control and Prevention (CDC). The World Health Organization (WHO) state that the number of people living with diabetes has been steadily rising worldwide.

There are two main types of diabetes:

• Type 1: The body's immune system attacks the cells that produce insulin.
• Type 2: The body is resistant to the action of insulin and fails to produce sufficient amounts of this hormone to compensate.

There is another type of diabetes called gestational diabetes, which only affects pregnant women and usually resolves after they give birth.

In this article, we discuss five common myths about type 2 diabetes.

Eating too much sugar is the cause

Sugar consumption alone may not always lead to type 2 diabetes.

A study in Nature Reviews Endocrinology reports that a combination of genetic and lifestyle factors causes type 2 diabetes.

In particular, physical inactivity, weight gain, and obesity have strong links to type 2 diabetes. Weight gain usually occurs because a person consumes more calories than they burn off.

A high-calorie diet does not necessarily have to include significant quantities of sugar, although sugar does contain many calories.

Diabetes is not a serious condition

All forms of diabetes can have a severe effect on the body. Many different complications have links to diabetes, including:

• eye problems, which can be very grave
• kidney disease
• high blood pressure
• stroke
• heart disease
• neuropathy
• bone and joint disorders
• digestive problems
• sexual dysfunction
• tooth and gum problems
• skin problems

Getting treatment and making effective lifestyle changes to achieve good blood sugar control can reduce the risk of complications. However, they are still possible, particularly in the long term.

In some cases, diabetes can be fatal. The WHO estimate that diabetes was the direct cause of around 1.6 million deaths worldwide in 2016.

What are the early signs of type 2 diabetes?

Spotting the signs of type 2 diabetes can lead to a swifter diagnosis and better outlook. Learn about the early symptoms of the condition and when to see a doctor here.

Read now

It only affects people who are overweight

Research has shown that there is a relationship between type 2 diabetes and weight gain and obesity.

However, it is possible to have type 2 diabetes without being overweight or obese. Around 12.5 percent of adults with type 2 diabetes are not overweight. It is possible that a lean adult who presents with new-onset diabetes may have latent autoimmune diabetes, which people sometimes refer to as "type 1.5" diabetes.

A 2012 study found that adults with new-onset diabetes who are a healthy weight have a higher risk of mortality than those who are overweight.

People with type 2 diabetes cannot eat sugar

Fresh fruit is part of a healthful diet, and it contains fructose.

It is true that people with type 2 diabetes should eat a healthful diet, and these diets are generally low in sugar. However, it may not be necessary to avoid sugar entirely.

For instance, fruits contain fructose, which is a type of sugar, but they also provide fiber and a range of vitamins and minerals.

The American Diabetes Association encourage people with diabetes to include fresh, frozen, or canned fruits with no added sugar in their diet.

People with diabetes should avoid sugary drinks though. An analysis of data from 310,819 people found that the risk of type 2 diabetes was more significant in those who consumed sugary drinks more regularly.

People always know when they have type 2 diabetes

In the early stages of type 2 diabetes, the symptoms are generally less noticeable than they are in type 1 diabetes.

It is possible for someone to have type 2 diabetes without knowing it. A CDC report estimated that around 7.2 million people did not have a diagnosis for their diabetes in 2015.

Takeaway

Type 2 diabetes is a serious, lifelong condition that can lead to significant complications. It is possible to treat diabetes with a combination of medication and lifestyle changes. People with a healthy body weight may still develop the condition.

Eating a healthful diet, which may still include some forms of sugar, and remaining physically active are effective ways to minimize the risk of diabetes.

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For the first time ever, researchers have successfully transformed human stem cells into mature insulin-producing cells, a major breakthrough in the effort to develop a cure for type 1 (T1) diabetes.

Replacing these cells, which are lost in patients with T1 diabetes, has long been a dream of regenerative medicine, but until now, scientists had not been able to figure out how to produce cells in a lab dish that work as they do in healthy adults.

“We can now generate insulin-producing cells that look and act a lot like the pancreatic beta cells you and I have in our bodies. This is a critical step towards our goal of creating cells that could be transplanted into patients with diabetes,” said Matthias Hebrok, director of the UCSF Diabetes Center and senior author of the new study, which was published in Nature Cell Biology.

T1 diabetes is an autoimmune disorder that destroys the insulin-producing beta cells of the pancreas, typically in childhood. Without insulin’s ability to regulate glucose levels in the blood, spikes in blood sugar can cause serious organ damage and eventually death. The condition can be managed by taking regular shots of insulin with meals, but people with type 1 diabetes still often experience serious health consequences like kidney failure, heart disease and stroke.

Patients facing life-threatening complications of their disease may be eligible for a pancreas transplant from a deceased donor, but these are rare and the wait time is long: Out of the approximately 1.5 million people living with type 1 diabetes in the US, only about 1,000 get pancreas transplants in any given year. The procedure is also risky: recipients must take immune-suppressing drugs for life and many of the transplants end up failing for one reason or another. Transplants of just the pancreatic “islets” – clusters of cells containing healthy beta cells – are currently in clinical trials, but still rely on pancreases from deceased donors.

That’s why Hebrok and other diabetes researchers have long hoped to use stem cells to grow healthy beta cells in a lab so they could be transplanted into patients without the need to wait for a pancreas or islet transplant – but for years, scientists have been unable to figure out how to program stem cells into fully mature beta cells.

“The cells we and others were producing were getting stuck at an immature stage where they weren’t able to respond adequately to blood glucose and secrete insulin properly. It has been a major bottleneck for the field,” Hebrok said.

MORE: Seven Years After Undergoing Experimental MS Treatment, Woman is Still Experiencing No Symptoms

In the new study, Hebrok and colleagues, led by postdoctoral fellow Gopika Nair, realized that the key to growing lab-grown beta cells into full maturity lay in an overlooked facet of beta cell development – the physical process by which the cells separate from the rest of the pancreas and form the so-called islets of Langerhans.

“A key principle in biology is that form follows function, so we reasoned that the formation of islets might be an important process for beta cells to mature properly,” Nair said.

When the researchers replicated that process in lab dishes by artificially separating partially differentiated pancreatic stem cells and reforming them into islet-like clusters, the cells’ development suddenly leapt forward. Not only did the beta cells begin responding to blood sugar more like mature insulin-producing cells, but the entire islet “neighborhood” – including less well-understood alpha and delta cells – also seemed to develop in ways that had never been seen in a laboratory setting.

The researchers then transplanted these lab-grown “islets” into healthy mice and found that they were functional in a matter of days – producing insulin in response to blood sugar much like the animals’ own islets.

In collaboration with bioengineers, geneticists, and other colleagues at UCSF, Hebrok’s team is already working to move regenerative therapies from dream to reality, for instance by using CRISPR gene editing to make these cells transplantable into patients without the need for immune-suppressing drugs, or by screening drugs that could restore proper islet function in patients with T1 diabetes by protecting and expanding their few remaining beta cells to reboot pancreatic insulin production.

“Current therapeutics like insulin injections only treat the symptoms of the disease,” Nair said. “Our work points to several exciting avenues to finally finding a cure.”

“We’re finally able to move forward on a number of different fronts that were previously closed to us,” Hebrok added. “The possibilities seem endless.”

(Source: University of California San Francisco)

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Be very careful who you listen to

https://abc7.com/torrance-herbalist-faces-prison-time-over-death-of-child-with-diabetes/5121187/

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Harvard Health Blog » Intermittent fasting: Surprising update - Harvard Health Blog

Intermittent fasting: Surprising updatePosted June 29, 2018, 6:30 am

Monique Tello, MD, MPH
Contributing Editor

There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.

But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.

The backstory on intermittent fasting

IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for God’s sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.

Intermittent fasting can help weight loss

IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.

Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.

Intermittent fasting can be hard… but maybe it doesn’t have to be

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet.

New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So I’m prepared to take my lumps on this one (and even revise my prior post).

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.

Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.

So is this as good as it sounds?

I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. “There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective,” she confirmed, though generally she recommends that people “use an eating approach that works for them and is sustainable to them.”

So here’s the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. (However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them.)

4 ways to use this information for better health

1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
3. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
4. Avoid snacking or eating at nighttime, all the time.

Sources

Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metab.... JAMA Internal Medicine, May 2017.

Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy met.... American Journal of Clinical Nutrition, January 2005.

The Obesity Code, by Jason Fung, MD (Greystone Books, 2016).

Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic r.... JBI Database of Systematic Reviews and Implementation Reports, February 2018.

Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition, August 2017.

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Eve.... Cell Metabolism, May 2018.

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You may have already heard something about resistant starch. Maybe that it’s for good for weight loss and controlling glucose? If you haven’t heard about it, now is your time to learn more.

Let’s start with the definition. Resistant starch is a carbohydrate that resist digestion in the small intestine and ferments in the large intestine. As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut. There are several types of resistant starch. They are classified by their structure or source. More than one type of resistant starch can be present in a single food.

Benefits of Resistant Starch

When starches are digested they typically break down into glucose. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large intestine makes more good bacteria and less bad bacteria in the gut. Healthy gut bacteria can improve glycemic control. Other benefits of resistant starch include increased feeling of fullness, treatment and prevention of constipation, decrease in cholesterol, and lower risk of colon cancer. Resistant starch is fermented slowly so it causes less gas than other fibers.

Foods Sources

Foods that contain resistant starch include:

• Plantains and green bananas (as a banana ripens the starch changes to a regular starch)
• Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)
• Whole grains including oats and barley
• Cooked and cooled rice

The amount of resistant starch changes with heat. Oats, green bananas, and plantains lose some of their resistant starch when cooked. Another type of resistant starch is made in the cooking and cooling process. Cooked rice that has been cooled is higher in resistant starch than rice that was cooked and not cooled.

How to Add Resistant Starch to Your Diet

• Try cooking rice, potatoes, beans, and pasta a day in advance and cool in the refrigerator overnight. It’s ok to reheat the starch before eating. Reheating doesn’t decrease the amount of resistant starch.
• In place of cooked oatmeal, try uncooked oats soaked in yogurt, milk, or a non-dairy milk and refrigerate overnight (often called overnight oats).
• Add lentils to a salad or soup.
• As a partial flour replacement try green banana flour, plantain flour, cassava flour, or potato starch. Resistant starch will be lost when baking or cooking with these flours. You can also supplement with a small of amount (1-2 teaspoons) sprinkled on your food.

When increasing fiber intake, go slowly and drink plenty of water to reduce GI side effects. Remember all types of fiber have health benefits so eat a variety of fiber-containing foods.