Ep 41: Fiber vs. Processed Foods — The Missing Link for Blood Sugar, A1C & Prediabetes - Path to Better A1C: Proven Strategies for Blood Sugar Balance, Craving Control + Diabetes Prevention

Episode Transcript
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(00:15):
Hello there and welcome back to the Path to Better A1C podcast.
I am Jenny Pena, your blood sugar strategist and board
certified health Coach and everyweek I share practical science
backed strategies to help you lower your A1C, prevent type 2
diabetes and feel more confidentabout the choices that you make

(00:36):
everyday. This month we have been doing a
special fiber series and episode39 we talked about inflammation
and why fiber is so important tocalm that fire in your body.
Last week's episode 40 we went deep into gut health,
Constipation, IBS, cravings, allof it.

(00:57):
Now today in our final episode of these fiber series, we are
pulling it all together and asking a big question.
Why is fiber missing from most of our diets?
And I'll give you the short answer, processed foods.
And that's what we're going to unpack today.

(01:18):
I am going to show you what happens when food companies
strip fiber out, how it impacts your blood sugar and your A1C
levels, and what you can do to fix it.
And since this is the final episode before registration
closes, I'll also be sharing onelast call for the Full Plate
Living Program. It is your chance to take what

(01:39):
you've learned this month and put it into practice in a
simple, sustainable way, counting with my support through
live coaching sessions. So before we dive in, the quick
reminder again, registration is going to close on September
30th. I'll share more about it later

(02:00):
in the episode, but just don't miss the chance to join.
Now, let's dig deeper into the meat and potatoes of this
episode. How processed foods changed the
way that we eat. Now let's rewind a little bit.
For most of history, humans ate foods in their natural state.

(02:24):
Whole grains, beans, fruits, vegetables, nuts, seeds, all of
these come with fiber built in. And please don't get me into the
whole paleo theory and all that and telling me how some of these
food groups were not consumed back then.
That's for a different episode. But pretty much our foods was,

(02:48):
they were not as processed. But when modern food processing
took off, especially in the last100 years, manufacturers started
stripping away fiber. Now why?
Why is that? It's because it makes foods
softer, smoother. They last longer on the shelf.

(03:09):
Think about white flour versus whole wheat flour.
White flour has had that bran and germ removed, which is where
most of the fiber, vitamins and minerals are.
So what is the result after that?
A product that is easier to chew, is more shelf stable, but
also more likely to spike your blood sugar.

(03:30):
White bread, white rice, sugar cereal, snack cakes, all of
these are basically starch with almost no fiber.
And here is the kicker, these foods digest quickly.
So your blood sugar rises fast, your insulin spikes, and you end
up hungry again a couple of hours later.

(03:52):
Now, what are these ripple effects on blood sugar and A1C?
When fiber is missing, your bodyhas no brakes on digestion.
The carbohydrates are broken down like into glucose very
quickly and that glucose floods your bloodstream over time.

(04:15):
These repeated spikes contributeto insulin resistance and that
is why diets high in ultra processed foods are strongly
linked to prediabetes, type 2 diabetes, even heart disease.
Now, research consistently showsthat people who eat more Whole
Foods and more fiber have lower A1C levels, they have better

(04:38):
blood sugar control, and they have a lower risk of chronic
disease. So fiber doesn't just make you
regular, it literally changes how your body processes carbs
and protects you against disease.
So that's why it's so important.Now let's talk about another

(05:00):
layer here and how processed food can also be an element in
terms of cravings and even food addiction.
Because processed foods aren't just missing fiber, they're
engineered to make you eat more of them.
Without fiber, they don't fill you up.

(05:22):
They really don't. They digest quickly.
They cause that blood sugar crash.
They leave you reaching for yournext snack.
Think about the difference between eating a bag of chips
versus eating an apple with somenuts.
The chips might taste good, but you're hungry again almost
immediately. The apple and the nuts, on the

(05:43):
other hand, they keep you satisfied for a bit longer.
And that's the power of fiber combined with healthy fats.
So when we rely heavily on processed foods, we stuck in
that cycle, spike, crash craving, repeat.
And that cycle drives weight gain, drives fatigue, and also

(06:07):
increase your blood sugar levels.
Now here are some real life slaps and I am an advocate of
you pick and choose and you adjust in a way that you feel
that it can be sustainable, right?
Like, and I'm Hispanic. I love white rice.

(06:27):
Now do I eat right white rice every day?
No. I know that it's not the best
for my body, but it doesn't meanthat I store it off.
I just make sure that I pair it with the right things so that I
can enjoy it maybe less often than I would like, but I still
enjoy it. Now here are some swaps.

(06:48):
White rice, my beloved white rice.
You can swap for barley, brown rice or quinoa and this is what
I have actually done. There are some days that I use
brown rice. There are some days that I use
quinoa. I just change that and I keep
white rice in my diet. I just don't do it every day
like I grew up doing now. White bread.

(07:13):
Pay attention to the labels please.
But go for something that is whole grain.
Look at the fiber content, look at the ingredients instead of
chips. Airpop The popcorn is actually a
great option and if you have nottried roasted chickpeas I

(07:34):
strongly suggest it. I even do it in the air fryer
and they are delicious. I was actually a bit skeptical
when I first heard about it but they're actually delicious.
If you have that sugary cereal in the morning I would say
switch that to maybe old fashioned oats.
And I will still say to my people with diabetes and

(07:54):
prediabetes just to watch how you're feeling.
I personally oats do spike my blood sugar, but again, swapping
that sugary cereal for old fashioned oats, that is already
a win. Because you're switching and
you're adding more fiber. Same thing with soda or juices,
right? Like these are processed foods.

(08:15):
What about sparkling water? What about maybe infused with
some fruit slices? These swaps don't have to be
complicated, and even adding just one serving of beans,
lentils, or extra veggies each day can actually boost your
fiber intake by 7 to 10 grams. So over a week, that's about
5:50 to 70 grams more fiber thanyou would normally get.

(08:40):
And that's the kind of change that shows up in your energy, in
your digestion, and yes, your A1C levels.
So let's take a step back. Fiber lowers inflammation,
improves your gut health and studies blood sugar, reduces

(09:02):
cravings, and lowers your risk for type 2 diabetes.
It's one of the most powerful tools we have for health, and
yet most Americans are only getting about half of what they
need. The truth is, the modern food
system isn't built to help us. It's built for profit,

(09:24):
convenience, and shelf life, which means it's up to us to
make intentional choices. The good news is that it doesn't
take perfection. It's about small, steady
upgrades that bring fiber back onto your plate.
And that's exactly what we do inside Full Plate Living.

(09:47):
And this is my eight week group coaching program where I'm going
to walk you through how to add that fiber rich foods into your
daily routine in a way that feels simple, sustainable.
You don't have to call out all the foods that you have already
that are favorite, but you don'thave to follow that rigid plan.

(10:07):
It's more a matter of focusing on how to add these fiber
elements, how to add vegetables,whole grains, fruits, beans, and
a term that it's going to be used a lot in the program, how
to power up your meals. This program is only $197.00.

(10:28):
We meet every Friday for eight weeks at noon Eastern Standard
Time. Starting October 3rd.
You will get the electronic materials for each module.
And if you would like to get a physical workbook, you can get
that on Amazon for a purchase. And here's the urgency.
Registration closes September 30th.

(10:50):
After that, doors won't open again until next year maybe.
And if you're listening this month and thinking, yes, I need
to do this, this is your chance.Just Sign up today at subscribe
page dot IO forward slash fiber.I will put the link in the
description of the episode. And if you missed the
orientation session, the replay is pinned at the top of my

(11:12):
YouTube channel, Coach MP. Now here is your take away for
today. Processed foods have been
stealing fiber from our diets for decades and it's costing us
our health. But you have the power to take
it back, one swap at a time, oneplate at a time.
Thank you so much for joining mein this Fiber series.

(11:36):
If these episodes have been helpful, share them with a
friend. Leave a review.
It helps more people find a show.
And don't forget registration for full plate living closest
September 30th. If you would like to join us, I
would love to see you inside andhelp you build that kind of

(11:57):
plate that supports your blood sugar, your energy, and your
long term health. Until the next time, keep
filling your plate with fiber. Bye.

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Ep 41: Fiber vs. Processed Foods — The Missing Link for Blood Sugar, A1C & Prediabetes

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