Diabetes rates are on the rise in the U.S., with 23.6 million Americans now living with this condition and 1.6 million new cases diagnosed each year, as of 2007 according to the American Diabetes Association. Type 1 diabetes is characterized by the reduced production of insulin by the pancreas, while type 2 diabetes is usually caused by an insensitivity of the cells to respond to the action of insulin. Both types result in elevated blood sugar levels, which can be managed with a proper diet in conjunction with the recommended treatment.
Psyllium Husk
Dietary fiber is divided into two main categories: soluble and insoluble. Insoluble fiber is mainly found in whole grains, wheat bran and some vegetables and fruits and is responsible for giving bulk to the stool and keeping bowel movements regular. Psyllium is a source of soluble fiber, along with oat bran, flax seeds, barley, nuts and seeds, apples, oranges and eggplants. Psyllium husk comes from the seed of an herb that mainly grows in India.
Psyllium and Blood Sugar Levels
People with diabetes are advised to adopt a diet that will allow them to keep their blood sugar levels within a target range. Carbohydrate is the main nutrient in foods contributing to elevated blood sugar levels after eating and is found in almost every food, from bread, pasta, potatoes and legumes to fruit, milk, yogurt and sugar. Diabetics therefore need to control their carbohydrate intake at each meal to prevent their blood sugar levels from spiking. Psyllium could be an useful additional tool for diabetics. Rich in soluble fiber, psyllium absorbs water and forms a gel-like substance in the gastrointestinal tract, which delays stomach emptying and results in a slower and more steady rise in blood sugar levels after a meal.
Psyllium and Cholesterol Levels
People with diabetes also need to keep an eye on their blood cholesterol levels to prevent cardiovascular disease, one of the main long-term complications associated with diabetes and uncontrolled blood sugar levels. Soluble fiber, such as psyllium husk, has the ability to lower blood cholesterol levels, especially LDL cholesterol, probably by binding with some fatty acids and cholesterol and preventing them from being absorbed, as reported by Lisa Brown et al in the January 1999 issue of the "American Journal of Clinical Nutrition." Triglyceride and HDL cholesterol levels seem to be unaffected by soluble fiber. According to this meta-analysis, each gram of psyllium fiber result in a decrease of 1.1 mg/dL of LDL cholesterol levels.
Psyllium in Your Diet
Psyllium husk can be taken as a supplement. Mix ½ tsp. to 2 tsp. in 8 oz. warm water and drink immediately before the fiber thickens. It is recommended to start with a low dose and to increase it gradually. You can take it at any time of the day, but if you want psyllium fiber to help regulate your blood sugar levels, it is best to take it with your meals. Read the label carefully at the grocery store and you will be able to find some foods containing psyllium in the ingredient list, such as breakfast cereals, which can help you include more of this soluble fiber into your diet.
References
- University of Maryland Medical Center: Psyllium
- American Diabetes Association: Diabetes Statistics
- Diabetes Monitor: Soluble And Insoluble Fiber
- Health Castle: Fiber 101: Soluble Fiber vs Insoluble Fiber
- "American Journal of Clinical Nutrition"; Cholesterol-lowering effects of dietary fiber: a meta-analysis; Lisa Brown, et al.; January 1999
