Note: this post has been updated in June 2023.
Managing Diabetes with High Fiber
It is essential that you can be managing diabetes with high fiber. Treating diabetes means taking action to regulate a healthy blood sugar level. A diabetic diagnosis is made when blood glucose levels are consistently lower or higher than the healthy range. Nerve damage, kidney failure, vision problems, and other severe health conditions can develop when diabetes is untreated. So, effective treatment is necessary. One straightforward way to help keep your diabetes in check is to give your body more fiber and start or maintain a plant-based diet.
How Fiber Helps Control Blood Sugar Levels
Treating diabetes means taking action to regulate a healthy blood sugar level. A diabetic diagnosis is made when blood glucose levels are consistently lower or higher than the healthy range. Nerve damage, kidney failure, vision problems and other serious health conditions can develop when diabetes is not treated properly. So, effective treatment is necessary. One straightforward way to help keep your diabetes in check is to give your body more fiber. Check out Fiber: The Carb That Helps You Manage Diabetes
Here is what happens when you eat fiber.
Foods with plenty of fiber, like vegetables, fruits, and whole grains aid in sustaining a healthy digestive process. They contain lignin, pectin, cellulose, and other natural components that are resistant to the enzymes used to digest the foods that you eat. This is one of the reasons fiber is good for relieving constipation. Also called roughage or bulk, dietary fiber is either soluble or insoluble.
Soluble fiber dissolves in water. It is found in beans, apples, carrots, citrus fruits, barley, and oats. This type of fiber naturally lowers your cholesterol level if it is high. This promotes heart health. Soluble fiber is also good for helping you manage a healthy glucose level.
Insoluble fiber helps keep you "regular". This is the fiber found in whole-wheat flour and grains, wheat bran, cauliflower, potatoes, and nuts. Insoluble fiber does not dissolve in water and is not digested by your body. It passes through your system mostly intact, attaching itself to waste products, toxins, and other unhealthy chemicals. It carries these health deterrents out of your body and can help you reach and manage a healthy body weight.Most plant-based foods contain some amounts of both insoluble and soluble fiber. Since both types of fiber contribute to healthy diabetes management, you should eat a wide variety of high-fiber, plant-based foods. This ensures you get plenty of both types of fiber in your system, giving you the best chance to manage your diabetes naturally.
The Benefits of a High-Fiber Diet
Whether you are diabetic, prediabetic or otherwise healthy, your body can benefit from lots of fiber. When you get the daily recommended dose of 25 g of fiber regularly, you cut your risk of stroke by 7%. You slow your body's absorption of glucose, which means you keep blood sugar spikes under control. Regularly getting more than the minimum 25 g of fiber each day leads to healthy weight loss and can lower your risk of developing kidney stones by as much as 22%.
For every 7 g of fiber you consume, you drop your risk of debilitating and deadly heart disease by 9%. In addition to effective diabetes management, which means consuming 28 g of fiber daily lowers your risk of developing any heart disease by at least 36%.
Avoid simple carbohydrates like refined sugar and processed foods, and eat more naturally healthy foods like fruits, vegetables, nuts, and grains. Drink sufficient water daily to aid in the digestive process, and your high-fiber diet will keep you feeling full longer and avoiding the dangerous blood glucose spikes and drops which are problematic to diabetics.
Research clearly shows that eating a high-fiber diet will help control your blood sugar levels. It would be best if you tried managing Diabetes with High Fiber Diet
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