Soluble fiber dissolves in your stomach and intestines to form a viscous solution which slowly moves through your stomach and intestines. Importantly, research shows that soluble fiber can hinder glucose absorption, thereby lowering blood sugar levels.
Insoluble fiber, however, remains solid throughout digestion, almost acting like a rolling boulder pushing food through your intestines at a faster rate and keeping bowel movements regular (and preventing or alleviating constipation). Insoluble fiber has also been shown to help regulate blood sugar and potentially lower the risk of diabetes.
Together, soluble fiber and insoluble fiber contain more mass per calorie compared to simple carbohydrates, meaning you consume greater food volume but fewer calories.
Watch Jenny make different kinds of oatmeal on our Video page.
- It is important to cook the oatmeal in a pan or in the microwave, so the oatmeal will puff up. If cooking it on the stove, put the oatmeal into small pan on medium heat for five minutes at least with a little more water than the amount of oatmeal you are cooking with.
- Mix flavored protein powder or egg whites and a choice of fruit of ½ banana, strawberries, blueberries, apples, peaches or all.
- Mix cinnamon or cocoa powder in with your oatmeal (optional).
- Add dairy (optional). Yogurt goes really well with oatmeal. I commonly use non-fat Greek yogurt.
- Add peanut butter, almonds, chia seeds, nut butter or almond butter (optional).
To watch David prepare his shake go to this link here: