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FITNESS TIPS : A Fan of Fiber
Carrying around some extra pounds? Pick up a box of whole-grain cereal.

Topic: Food and Nutrition
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That brightly colored box of flakes may look like a lightweight, but it holds more health protection than you know. Excess weight increases the risk of type 2 diabetes. But insoluble fiber -- the kind found in a bowl of whole-grain cereal -- significantly ups insulin sensitivity. And the higher it is, the lower the risk of diabetes. Suddenly that cardboard box doesn't seem so flaky.

How much insoluble fiber do you need? Women in a recent study consumed about 31 grams per day, which increased their insulin sensitivity by up to 13 percent. Find a high-fiber cereal that contains 10 grams or more per serving and you'll be well on your way to meeting that mark.

Although insoluble fiber is mainly found in whole grains, there are other good-for-you foods packed with it, including carrots, zucchini, celery, seeds, Brussels sprouts, cabbage, and cauliflower. And insoluble fiber doesn't just ward off diabetes; it also protects against heart disease and bowel trouble. No one knows exactly how this fiber improves insulin sensitivity, but don't wait for scientists to figure it out. The next time you sit down at the breakfast table, ask someone to pass the All-Bran.

SOURCES: Cereal fiber improves whole-body insulin sensitivity in overweight and obese women. Weickert, M. O., Mohlig, M., Schofl, C., Arafat, A. M., Otto, B., Viehoff, H., Koebnick, C., Kohl, A., Spranger, J., Pfeiffer, A. F., Diabetes Care 2006 Apr;29(4):775-780.

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