How High Fiber Diets Help Better Control Diabetes

Today, diabetes has affected over a millions lives worldwide due to its rising incidence and detrimental complications such as heart disease, vision damage, stroke, nerve damage (can later lead to loss of feeling in feet and hands as well as impotence among males).

Since diabetes has become a major health threat especially when no one can predict how they are being attacked by the complications of diabetes, maintaining blood glucose to its normal levels is still considered as a crucial way to delay or prevent diabetes arising problems. Having more fiber in one’s daily diet is especially important for diabetics as fiber has been shown to effectively control blood glucose levels.

A study reveals that people who took high fiber diets were 1/3 less likely to develop diabetes than those who did not or took less fiber found mostly in fruits, whole grains, legumes and vegetables. Additionally, scientists have also linked fiber rich diets with a reduced risk of developing type 2 diabetes. Meanwhile, the American Diabetes Association (ADA) suggests fiber intake of 20-35g a day for adults who suffer diabetes, in which the intake of fiber is almost the same as for those who do not have diabetes.

In general, dietary fiber can be categorized into two types: soluble and insoluble fiber. The soluble fiber dissolves in water to form a viscous gel that holds onto substances like carbohydrate and thereby reducing the amount of carbohydrate absorbed via the gut at any one time. This in turn helps reduce the insulin level and prevents the rise of the blood glucose level as well. Unlike soluble fiber, insoluble fiber helps slow down the rate blood glucose level rises when it forms an impenetrable layer that the digestive system has to break to release the carbohydrate.

Due to that each type of fiber varies in different plants, it is recommended by The British Nutrition Foundation to eat a variety of high fiber plant foods so as to help reap the most benefits of fiber taken. Another study conducted in Germany indicates that the risk of developing diabetes can be reduced to a quarter by increasing the intake of fiber to 25g per day. Numerous studies indicate that people with type 2 diabetes can lower cholesterol levels and help better control blood glucose levels by simply taking up to 50g of fiber a day.

You might also be interested in my related articles:

• How to monitor your diabetes or blood sugar level?
• 26 signs of illnesses you must watch out for
• Diabetes and foot care
• Fantastic remedies for diabetes and hypertensive patients

Finally, I wish you all a healthy, happy and cheerful life!

Now, you can read more of my content at my health blogs HealthAssist and Care4your health.

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