Diabetes is a condition in which the body cannot regulate the levels of glucose in the blood. Glucose is the main source of energy for cells, making it vital for health. Although diabetes is not reversible, a nutritious diet and regular meals can help mange it. A diabetic diet should include moderate amounts of healthy carbohydrates, healthy fish, good fats, and fiber rich foods. Fiber, especially soluble fiber, can play a vital role in preventing and managing diabetes.
Benefits of Fiber
Dietary fiber is the roughage or bulk in food that cannot be broken down or digested by the body. Most commonly known for its ability to relieve constipation, dietary fiber is also key to improving blood sugar levels and reducing the risks of developing type 2 diabetes. Fiber, especially soluble fiber, slows down the digestive process, which in turn slows down the absorption of starches and sugars. The slower absorption of sugar can help diabetics improve their blood sugar levels. Insoluble fiber is also beneficial since it seems to reduce the risk for developing type 2 diabetes.
Sources of Fiber
It is recommended that the average adult consume between 25 and 30 grams of fiber a day. However, most people only consume about half that amount. Foods that are considered high in fiber contain five grams of fiber or more per serving, but any food containing 2.5 to 4.9 grams of fiber is considered a good source of fiber. Dairy products, meat, poultry, and fish are not reliable sources of fiber. However, beans, legumes, fruits, vegetables, nuts, seeds, and whole grains can increase the amount of fiber in diabetic diets.
Creating A Diabetic Diet
Although fiber does not raise blood glucose levels, all foods that contain fiber contain nutrients other than fiber. Because of this, diabetics need to consider how to keep their blood glucose level within a normal range while increasing their daily amount of dietary fiber. There are several different methods which can be used to do this. Counting carbohydrates, the exchange system and the glycemic index are all methods that can be employed to create a successful diabetes diet that is high in fiber.
Fiber and Type 2 Diabetes
The most common form of diabetes, type 2 diabetes occurs when the body does not produce enough insulin. When the body digests sugars and starches and turns them into glucose, insulin transports glucose from the blood into the cells. If foods are digested too rapidly, glucose can be absorbed too quickly, causing a spike in blood glucose levels.Too much glucose in the blood starves cells of energy and can lead to organ damage. Since fibrous foods are digested slowly, they gradually release glucose into the blood, preventing spikes in blood glucose levels.
Other Benefits
Another benefit of diabetics increasing the amount of dietary fiber in their diet is that fiber can lower blood pressure, lower total blood cholesterol levels, maintain digestive health, reduce the risk of heart disease and aid in weight loss. Diabetes tends to accelerate the development of clogged and hardened arteries, and this increases the risks of heart diseases and stroke. Fiber can reduce these risks. Because it aids in weight loss, it can also reduce the complications and risks of diabetes.
