Contents:
- Medical Video: Preventing Pre-Diabetes
- What are the benefits that diabetics can get from high-fiber foods?
- 1. Improve insulin sensitivity
- 2. Slow down the release of glucose into the bloodstream
- 3. Make you full longer
- 4. Encourage bacteria in the intestine to absorb more calories
- 5. Control your weight
- What are high fiber foods that are good for diabetics?
Medical Video: Preventing Pre-Diabetes
If you have diabetes, especially type 2 diabetes, you must add high-fiber foods to your diet. According to a recent study, consumption of fiber can help reduce the buildup of visceral fat (abdominal fat) and control blood sugar levels. So, what are the benefits of high-fiber foods for diabetics? Come on, see the full review below.
What are the benefits that diabetics can get from high-fiber foods?
1. Improve insulin sensitivity
A number of studies have found that consuming more fiber for weeks or even months can reduce insulin resistance. This is because dietary fiber has an anti-inflammatory effect by reducing levels of C-reactive protein in the blood which indicates systemic inflammation.
When you eat fibrous foods, fiber produces short chain fatty acids in the digestive tract. This process will inhibit the breakdown of body fat into free fatty acids. These free fatty acids cause insulin resistance in skeletal muscle. For this reason, foods high in fiber can help reduce insulin resistance by increasing their sensitivity.
2. Slow down the release of glucose into the bloodstream
According to Amy Kranick, a nutritionist and certified diabetes expert from Vanderbilt University Medical Center in Nashville, fiber can help control blood sugar in a certain way, as reported by the Everyday Health page.
Fiber consists of two types, namely soluble fiber and insoluble fiber. Consumption of foods containing soluble fiber can help slow the digestive process, so that the breakdown of carbohydrates into glucose becomes longer. At the same time, the release of glucose into the blood tends to be slower.
3. Make you full longer
Consuming foods high in fiber can make you full longer. At first, foods high in fiber will make the stomach more bloated because the structure is thicker than other food intake. But you don't need to worry first. Because after that, the body will send appetite suppressing signals to the brain.
The digestive process of high fiber foods will run slower so that the nutrients are absorbed more slowly. The cells of the intestinal wall will then release hormones that cause satiety. As a result, you tend to not feel hungry and avoid the habit of snacking which can trigger high blood sugar.
A study shows that high-fiber foods make you chew more thoroughly than other types of food. So do not be surprised if you are more absorbed in your meal time and become more satisfied.
4. Encourage bacteria in the intestine to absorb more calories
A high-fiber diet can make microbes that live in the intestines absorb more calories from the food you eat. Because more food is absorbed by bacteria in the intestine, this allows you to put fewer calories into the body through food. As a result, it makes it easier for you to refrain from overeating.
5. Control your weight
It was explained earlier that a high-fiber diet makes the stomach full longer. That is, this can help prevent excess fat in the body.A number of studies have proven that the more fiber is consumed, the lower the body weight and fat.
Several other studies also provide similar results. Obese people who are on a high-fiber diet feel moderate weight loss. Although not too significant, even the smallest weight loss is beneficial for increasing insulin sensitivity and reducing the risk of type 2 diabetes.
What are high fiber foods that are good for diabetics?
Diabetics must really regulate their food intake so that their blood sugar remains stable. Diabetics should limit the amount of carbohydrates and replace them with more fiber intake. Many food sources are high in fiber which has lower sugar, fat and calories, so it can help you maintain a healthy weight.
High fiber sources that are good for diabetics are as follows:
- Fruits, such as berries, citrus fruits (oranges and lemons), and pears.
- Orange vegetables, for example sweet potatoes, pumpkin, potatoes, and carrots.
- Green vegetable, for example broccoli, cabbage, turnips, and spinach.
- Whole wheat, such as pasta, brown rice, and cereal.
- Nuts, for example soybeans, peas, and lentils.
