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Day 3 of the Sugar Challenge: Supporting Our Farmers for Better Health!


"The doctor of the future will give no medication but will interest

his patients in the care of the human frame, diet and the

cause and prevention of disease." Thomas Edison


On day 3 of the Sugar Challenge, we were educated on the importance of having fibre in our diet. Fibre has an anti-inflammatory effect on our body, helps to feed the good bacteria for a healthy gut, and tells our brain to release lectin to note that we are full. We don't need any more food!


When we choose to consume fruits and vegetables, we're opting for sugars that are naturally bound with water, vitamins, and nutrients. This results in a gradual release of sugar in our system, unlike the quick spike from free sugars in processed foods. These free sugars not only promote harmful bacteria and inflammation but also contribute to fat storage and inhibit fat breakdown in our bodies.


Fibre is an important component of a healthy diet, especially in managing sugar levels. It slows down the digestion process, ensuring that the sugar from plants doesn't cause a sudden spike in insulin. Instead, it's burned for energy. Additionally, fibre aids in bowel movements, the body's natural way to eliminate toxins.


Eating free sugars spikes our energy in the short term, but we require more food to sustain our energy. I have experienced this when I eat donuts, muffins or sugared foods for breakfast. Within 2 hours, I am hungry again. It does nothing to aid the body's energy, removal of toxins, or signal when we are full.


Dr. Joel Fuhrman, MD and Nathan Crane, a health researcher, suggest eating 33 grams of fibre daily. Here is a sample they provided us outlining what 33 grams looks like in a daily diet.


  • 1 cup of cooked lentils/beans: 15 grams

  • An apple: 4 grams

  • A cup of asparagus: 3 grams

  • two carrots: 2 grams

  • 1/2 cup of seeds: 3 grams

  • 1/2 cup of Quinoa: 5 grams


They provided tasty, healthy, and nutrient-rich recipes to help us include more fibre in our diets. Try the Garlic Hummus recipe below to support increased fibre in your diet.



Garlic Humus
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