Fibre for Diabetics in Diet
Along with increased sugar consumption, our fibre consumption has increased tremendously. Fibre is important because it slows the absorption of sugar into the bloodstream from our gut, makes us feel full, and reduces cholesterol. Dietary fibre is a type of carbohydrate that’s found in plant-based foods.
It’s not absorbed from the intestine or digested by the body, but plays an important role in maintaining good health. It does not contribute any calories.
Foods such as vegetables, fruits, legumes, and whole grains contain fibre. Animal foods such as meats and eggs have no fibre. There are two types of fibre : Soluble and Insoluble.
Soluble Fibre is the soft fibre that helps control blood glucose (sugar) and reduces cholesterol. It also helps in managing diarrhea. This type of fibre dissolves in water to form a gel like material. It can help lower blood cholesterol and glucose levels. Soluble fibre is found in oats, peas, beans, apples, citrus fruits, carrots and barley.
Insoluble Fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole wheat flour, wheat bran, beans and vegetables such as cauliflower, green beans, and potatoes are good sources of insoluble fibre.
Most Americans consume only 15 grams of fibre every day. Ideally we should have 50 grams of fibre per day. To get 50 grams of fiber we need to eat 5 kg of fruits and vegetables which is not possible. The American Heart Association and The American Diabetes Association recommends that people with diabetes eat 25 to 30 grams of fibre daily.