Contents:
- Medical Video: Preventing Pre-Diabetes
- Why is fiber important for diabetics?
- Various types of high-fiber foods for diabetics
- 1. Fruit
- 2. Vegetables
- 3. Nuts
- 4. Brown rice
- 5. Whole wheat, oats and barley
- What is the fiber intake per day that must be met
Medical Video: Preventing Pre-Diabetes
Opeople who have diabetes must be careful and careful in fulfilling their daily food intake. This is done as an effort to avoid blood sugar surge which means. Now, one way to control blood sugar levels in diabetics is to eat foods high in fiber.
Why is fiber important for diabetics?
If you are one of those who has diabetes, the doctor may recommend increasing fiber. This is done because fiber is known to be able to help diabetics in controlling their blood sugar, especially the types of water-soluble fibers.
So this way, fibrous food is very beneficial for diabetics because fiber can slow down gastric emptying, so it can slow the absorption of sugar by the body, which in turn makes blood sugar levels not rise quickly.
Not only that, high-fiber foods can also make you feel full longer. As a result, this will prevent you from not easily hungry and overeating. That is why, consumption of fibrous foods is very safe and even recommended for those of you who have diabetes.
In addition, according to the Atherosclerosis Study Insulin Resistance, increasing the intake of 10 grams of soluble fiber every day for five years can reduce the amount visceral fat by 3.7 percent. Visceral fat itself is a type of fat that accumulates in the space between your abdominal organs, such as the stomach, liver, and intestine. Generally someone who has excess visceral fat will be at higher risk of obesity which is closely related to the risk of diabetes.
Various types of high-fiber foods for diabetics
Reporting from Mayo Clinic, here are some types of high-fiber foods that are good for diabetics:
1. Fruit
Fruit contains water soluble fiber that can control blood sugar levels. Not only that, water soluble fiber can also help reduce cholesterol levels in the blood. Some berries such as raspberries and strawberries include fruits that contain high fiber. In addition, avocados, pears, apples, citrus fruits (like oranges), and bananas are also known to contain high fiber.
2. Vegetables
You can get high-fiber vegetables from broccoli, carrots, spinach, sweet corn, tomatoes, potatoes, and so on.
3. Nuts
Red beans, black beans, almonds, lentils, and chickpeas are high fiber foods that are good for diabetics.
4. Brown rice
In addition to those mentioned above, you can also get high fiber food intake that is safe for consumption of diabetics from brown rice. For people who suffer from diabetes, brown rice is the most recommended food for staple food compared to white rice. Because the red brown rice has a higher fiber content with lower calories compared to white rice.
5. Whole wheat, oats and barley
The three types of food are alternative choices besides rice which is good for diabetics because it contains high fiber. But remember, choose whole grain products compared to processed wheat which is widely sold in the market.
What is the fiber intake per day that must be met
Actually the fiber needs of each person vary depending on age and gender. However, based on the 2013 Nutrition Adequacy Rate (AKG), it is known that the amount of fiber needed by the Indonesian people in a day ranges from 30-32 grams / day for adult women and 37-38 grams / day for adult men.
Usually everyone's fiber needs will decrease with age. That is why, you should consult your doctor first so that you know how much fiber intake is suitable for your needs.
