Contents:
- Medical Video: Preventing Pre-Diabetes
- How can fiber control blood sugar?
- Which type of fiber can help control blood sugar?
- How to increase fiber intake every day?
Medical Video: Preventing Pre-Diabetes
Indonesian people still lack consumption of fibrous foods. In fact, the benefits that fiber can provide to your health are very many. One of the benefits of fiber that you might not know is that fiber can control blood sugar. This is why diabetics are advised to eat more fiber.
How can fiber control blood sugar?
If you have diabetes, consuming lots of fiber can control your blood sugar. The meta-analysis of 15 studies shows that fiber consumption can reduce fasting blood sugar levels and hemoglobin A1c (a test to see blood sugar levels).
When entering the body, fiber is not digested by the body like other foods. Fiber only passes through your digestive tract. This makes fibrous foods less likely to cause an increase in blood sugar levels. The presence of fiber in your diet can reduce blood sugar increases after eating. So, consumption of fibrous foods is very safe and even recommended for those of you who have diabetes.
In addition, fibrous foods can also make you feel full longer. This prevents you from excessive hunger and from overeating which can trigger an increase in blood sugar. With enough fiber consumption, you are also more able to adjust your portion of food so as not to overdo it.
In addition, consumption of fiber can also reduce visceral fat (abdominal fat). High amounts of visceral fat are associated with an increased risk of diabetes. According to the Atherosclerosis Study Insulin Resistance, increasing the intake of water soluble fiber by 10 grams every day for five years can reduce the amount of visceral fat by 3.7%.
Which type of fiber can help control blood sugar?
You need to know that there are two types of fiber that you can get from food.
- Fiber is not water soluble. This type of fiber is not water soluble, so it is useful in facilitating defecation. For those of you who often experience constipation, you may need to consume more of this type of fiber. You can get water-insoluble fiber from potatoes, whole wheat flour, peas, and other legumes.
- Water soluble fiber. This type of fiber will dissolve in water and form materials such as gel. This type of fiber can help you control blood sugar levels. Not only that, water soluble fiber can also help reduce cholesterol levels in the blood. You can get this type of fiber from apples, pears, citrus fruits (like oranges), carrots, oats, and nuts.
How to increase fiber intake every day?
For those of you who have diabetes, you may find it difficult to consume various types of food. However, one thing you should not miss is the consumption of fiber. Here are some ways you can increase your fiber consumption.
- Know what foods contain fiber. Easy examples are vegetables and fruit. But not only that, you can also get fiber from other types of food. Like, whole wheat bread, whole grain cereals, oats, barley, and whole wheat pasta. Rice also contains fiber, but choose brown rice with a higher fiber content. And, not to miss are nuts. Make sure every day you consume the fiber source.
- Avoid foods that have a lot of processing. As much as possible stay away from instant food and fast food. Try to always cook your own food at home. That way, you know better what you eat and what nutrients enter your body.
- Increase fiber consumption slowly. Your body needs to adjust to changes in your eating habits. Consuming more fiber than usual can drastically make your stomach become wrinkled and cramped.
