Fiber intake offers a number of health benefits ranging from weight loss to a number of disease management. Fiber intake aids in better control of diabetes. Fiber is important because it slows the absorption of sugar into the bloodstream from our gut, makes us feel full, and reduces cholesterol.
Types of fiber and its importance:
Dietary fiber 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 fiber. Animal foods such as meats and eggs have no fiber: Soluble and Insoluble.
a.) Soluble fiber: Soluble fiber is the soft fiber that helps control blood glucose and reduces cholesterol. It also helps in managing diarrhea. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus, fruits, carrots, and barley.
b.) Insoluble fiber: This type of fiber 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 fiber.
The ideal fiber recommendation varies from 35-40 grams per day. In order to maintain optimal health and better blood glucose control, diabetics must ensure ample intake of dietary fiber.
Dietary fiber to slow glucose absorption: It’s impacting on attaining better glucose control
The absorption of too much sugar too quickly can cause your pancreas to produce extra insulin to facilitate glucose transport from your blood into your tissues. Some of the extra glucose may be converted into triglycerides in your liver, and the fat may be stored in your tissues. Thoughtful food choices and careful meal planning can help to prevent sharp rises in blood glucose. Fiber doesn’t require insulin for absorption, so it isn’t responsible for increasing blood glucose levels. Foods higher in soluble fiber have a particular role in reducing blood glucose levels as well as blood cholesterol. Increasing your dietary fiber can also help with managing your weight. Foods rich in fiber have a lower glycemic index and therefore, good for diabetes.
Incorporate ample amounts of fiber in your daily diet to achieve better diabetes control.
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