Dietary fiber is actually a type of carb which is found in plant-based foods. It is not digested or absorbed by the body, but it still has a crucial role when it comes to maintaining good health.
We should know that there are 2 types of dietary fiber soluble and insoluble. Most foods have both types of fiber, but often they are richer in one type in comparison to the other.
Soluble fiber is found in lentils, oat, soy, oat bran, pulses, linseeds, beans, barley, nuts, vegetable, and fruit.
Insoluble fiber is found in the skin and seeds of some vegetables and fruit, wholemeal bread, nuts, bran, and wholegrain cereals.
Why is Fiber Good?
Fiber is vital for overall health. Some of its benefits include:
- Regulating bowel movements;
- Controlling blood sugar;
- Managing blood pressure;
- Controlling weight;
- Lowering blood cholesterol;
- Feeling full.
Benefits for People with Diabetes
The soluble fiber in legumes, oat bran (dried beans, lentils, and peas), pectin from apples, and forms in root vegetables like carrots are thought to be useful for people with any form of diabetes.
Soluble fiber might aid control blood glucose by delaying the gastric emptying, lessening the post-meal rise in the blood glucose, and retarding the entry of sugar into the bloodstream. It might lessen the insulin requirements in people with type 1 diabetes.
Since fiber slows down the digestion of foods, it might aid bluntly the sudden spikes which occur in blood sugar after a meal low in fiber. Such blood glucose peaks actually stimulate the pancreas to produce more insulin.
According to some researchers, a lifetime of blood sugar spikes might lead to type 2 diabetes, which usually occurs after the age of 40 and also doubles the risk of heart disease and stroke.
Soluble fiber also has a cholesterol-lowering effect which might aid people with diabetes by lowering the risk of heart disease.
Ingredients and Foods Rich in Fiber
To get the best of fiber, we need to be aware of all foods rich in fiber. Below you will see a list of all those foods.
Fiber Foods
- Whole-grain pasta, bread, and cereals;
- Oats;
- Vegetables;
- Barley;
- Peas;
- Fruits;
- Lentils;
- Brown rice;
- Beans;
- Nuts.
Remember with a small amount of effort and knowledge we can add fiber to our usual diet and improve the overall health, while at the same time control our blood glucose.
As long as we include fiber foods on our shopping list and in our diet, we will for sure be on the right path. Consulting the doctor before making any changes to the usual diabetes treatment plan and diet is a must.
And do not forget, we are stronger than diabetes.
