This American Diabetes Month, do yourself a favor: roughen it! Increasing the amount of fiber in your diet has been shown to improve blood glucose control in those with diabetes while helping prevent the disease in those that are at risk for developing it.
How does fiber work its magic? Fiber-rich meals take longer to process and thus nutrient and sugar absorption occurs over a prolonged period of time. This allows the blood sugar to rise in a steady manner as oppose to spiking rapidly as with refined starches and simple sugars. Some studies looking at the effect of a high-fiber intake and people with type 2 diabetes found that insulin demand was decreased. At this time the mechanism of how fiber affects the body’s insulin requirement or sensitivity are not known.
How much fiber do you need? Experts recommend that men under 50 get at least 38 grams of fiber per day while women should get at least 25 grams. For those above 50, recommendations drop to 30 grams for men and 21 grams for women. Unfortunately, most people are far from these goals. Americans only get an average of 16 grams of fiber per day.
Fiber comes in two categories: soluble fiber and insoluble fiber. Soluble fiber forms a gel and seems to have a greater effect on blood sugar control. It is also credited with helping reduce cholesterol. Good sources include oats, beans and peas, fruits, and vegetables. Insoluble fiber traps water and increases stool bulk, making the transit through the digestive system smoother. Good sources include fruits, vegetables, and whole grains.
How can you increase your fiber intake?
- Make sure to consume at least five servings of fruit and vegetable every day.
- Switch to whole grains – whole-wheat bread, pasta and crackers, oatmeal, brown rice and whole grain cereal are good examples.
- Consider including more beans and peas instead of meat for a tasty vegetarian meal at least once a week. Incorporating more beans and peas throughout the week is a great way to boost your fiber intake. A ½ cup serving of kidney beans contains 9 grams of fiber! You can use beans and peas in soups, salads, stews, or as a tasty dip or sandwich filling when using hummus.
- Snack on a handful of nuts, or sprinkle them on cereal, oatmeal, or salads.
One important thing to remember when increasing fiber intake: do so slowly. Make a few changes every week instead of all changes at once; otherwise you will likely feel the consequences in the form of bloating, gas, and other digestive discomforts. Also be sure to drink plenty of water to help the fiber work properly.
If you are considering taking a fiber supplement, remember that it should not take the place of a high-fiber diet. Getting your fiber from foods also allows you to reap in the other great nutritional benefits these foods have to offer such as vitamins, minerals, and antioxidants.
So fiber-up and watch your blood glucose get under better control! That would be a great way to celebrate American Diabetes Month.
For more info:
- November is American Diabetes Month
- Mayo Clinic - Dietary fiber: An essential part of a healthy diet
- Mayo Clinic - Beans and other legumes: Types and cooking tips
- Fruits and Veggies: More matters
- The New England Journal of Medicine: Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus
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