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How Does Fiber Prevent Type 2 Diabetes?

Eating Fiber Helps Your Gut Bacteria Fight Diabetes

Eating Fiber Helps Your Gut Bacteria Fight Diabetes

Eating fiber helps your gut bacteria fight diabetes New research finds that a shift in diet to incorporate more fiber could encourage specific types of gut bacteria, reducing the symptoms of diabetes and aiding weight loss. Increasing fiber intake might help to reduce the symptoms of type 2 diabetes. Type 2 diabetes is often referred to as a lifestyle disease ; in many cases, it can be prevented by changing habits such as diet and activity levels. However, modern society seems powerless to halt its onward march. Diabetes now affects almost 1 in 10 people in the United States. Currently, more than 100 million adults in the U.S. have diabetes or prediabetes. The condition impacts levels of glucose in the body, meaning they can no longer be regulated correctly, leading to damage of tissues and organs. The hormone at the root of this dysfunction is insulin . People with type 2 diabetes either produce too little or their bodies do not respond adequately to it. Because the type 2 juggernaut does not appear to be slowing, uncovering new ways to intervene is of paramount importance. Of course, prevention is the end goal where possible, but for those living with the condition, controlling it is also vital. In recent years, gut bacteria have been brought in for questioning. Could they hold some answers? The human gut contains billions of bacteria some good for health, some not so good. Overall, they are essential to the proper functioning of the digestive system, and, as it is slowly being revealed, they are influential across many of the body's systems. Previous studies have shown that people who consume more fiber have a lower risk of developing type 2 diabetes. A diet rich in fiber can also help to reduce fasting glucose levels in those already living with diabetes. However, Continue reading >>

Fiber & Blood Glucose | Joslin Diabetes Center

Fiber & Blood Glucose | Joslin Diabetes Center

How Does Fiber Affect Blood Glucose Levels? Fiber is a type of carbohydrate (just like sugars and starches) but since it is not broken down by the human body, it does not contribute any calories. Yet, on a food label, fiber is listed under total carbohydrate. So this gets kind of confusing for people who have diabetes. Carbohydrate is the one nutrient that has the biggest impact on blood glucose. So, does fiber have any effect on your blood glucose? The answer is that fiber does not raise blood glucose levels. Because it is not broken down by the body, the fiber in an apple or a slice of whole grain bread has no effect on blood glucose levels because it isn't digested. The grams of fiber can actually be subtracted from the total grams of carb you are eating if you are using carbohydrate counting for meal planning. So, fiber is a good thing for people with diabetes. Of course, most of the foods that contain fiber (fruits, vegetables, whole grain breads, cereals, and pastas) also contain other types of non-fiber carbohydrate (sugar, starch) that must be accounted for in your meal plan. The average person should eat between 20-35 grams of fiber each day. Most Americans eat about half that amount. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day particularly soluble fiber were able to control their blood glucose better than those who ate far less. So if fiber does not give us any calories, why exactly should you eat it? There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol level and improve blood glucose control if eaten in large amounts. Oatmeal is an examp Continue reading >>

Dietary Fiber Reduces Risk For Type 2 Diabetes

Dietary Fiber Reduces Risk For Type 2 Diabetes

Multi-country study finds that cereal fiber has the greatest impact on diabetes risk. Getting plenty of dietary fiber from cereal, fruits and vegetables helps decrease risk for type 2 diabetes, according to results of the world’s largest diabetes study published in Diabetologia. The EPIC-InterAct study investigated the relationship between dietary fiber and type 2 diabetes—a growing global public health issue. Type 2 diabetes currently affects more than 360 million people worldwide. This number is expected to increase to more than 550 million by 2030. Since risk for for type 2 diabetes is closely linked to diet, exercise and weight, the good news is that healthy lifestyle choices can go a long way in preventing this condition. In fact, studies suggest that simply having enough fiber in your diet can reduce risk for type 2 diabetes, although most research on the issue was conducted in the United States. To expand upon these findings, researchers analyzed data from more than 26,000 adults from eight European countries, including Denmark, France, Germany, Italy, the Netherlands, Spain, Sweden and the UK. Among adults included in the study, 11,559 had type 2 diabetes and 15,258 did not. For nearly 11 years, researchers followed participants and collected information on diet, exercise and overall health. Overall, researchers found that individuals with the highest amount of fiber intake had 18% lower risk of type 2 diabetes than those with the lowest fiber consumption. When reviewing data from this and 18 additional studies, researchers also found that cereal fiber has the greatest impact on diabetes risk. For each 10 gram/day increase in fiber intake from cereal and oatmeal, risk of diabetes decreased by 25%. In comparison, an overall 10 gram/day increase of fiber from Continue reading >>

The Facts About Carbs, Fiber, And Diabetes

The Facts About Carbs, Fiber, And Diabetes

When you watch your diet because you have diabetes, you'll want to pay special attention to carbohydrates, because they can affect your blood sugar level faster than protein or fat. You get carbs from sweets, fruit, milk, yogurt, bread, cereal, rice, pasta, potatoes, and other vegetables. It can help to count your carbs from things you eat or drink, and split them evenly between meals so that it’s in line with how much insulin is available from your body or from medicine. If you get more than your insulin supply can handle, your blood sugar level goes up. If you eat too few carbohydrates, your blood sugar level may fall too low. With carbohydrate counting, you can pick almost any food product off the shelf, read the label, and use the information about grams of carbohydrates to fit the food into your meal plan. Counting carbs is most useful for people who use insulin several times a day or wear an insulin pump, or want more flexibility and variety in their food choices. The amount and type of insulin you are prescribed may affect the flexibility of your meal plan. You don’t have to count carbs. You could use diabetes food exchange lists instead. Ask your doctor or a registered dietitian for their advice on that. Fiber helps control blood sugar. It also helps you lower your “bad” (LDL) cholesterol. Most Americans need more fiber in their diets. The average American only gets about half the fiber needed on a daily basis. You get fiber from plant foods, so plan to eat more of these foods: Cooked dried beans and peas Whole-grain breads, cereals, and crackers Brown rice Bran products Nuts and seeds Although it’s best to get fiber from food sources, fiber supplements can also help you get the daily fiber you need. Examples include psyllium and methylcellulose. Incre Continue reading >>

6 Reasons A High-fiber Diet Is Insanely Healthy For Diabetes

6 Reasons A High-fiber Diet Is Insanely Healthy For Diabetes

Fiber directly improves insulin sensitivity iStock A number of studies have found that eating more dietary fiber for a period of weeks or months is linked to a reduction in biomarkers for insulin resistance. This may be due in part to dietary fiber’s anti-inflammatory effects—high-fiber diets have been associated with reduced blood levels of C-reactive protein, a marker for systemic inflammation—and also to the fact that the short-chain fatty acids that fiber produces when it ferments in the intestinal tract tend to inhibit the breakdown of the body’s fat stores into free fatty acids. This breakdown of fat stores appears to play a major role in creating insulin resistance in the skeletal muscles. iStock Soluble fiber’s general effect of slowing down the digestive process means that the carbohydrates we eat take longer to be broken down into glucose. As a result, the release of glucose into the blood after eating tends to occur more slowly over a longer period of time following a high-fiber meal. This means that glucose doesn’t rise to as high a peak after eating, putting less stress on the glucose metabolism process. iStock The same fermentation process that signals the body to become more responsive to insulin also suppresses glucose production in the liver—countering the liver’s glucose overproduction that occurs as the result of insulin resistance. Fiber makes you feel more full so it’s easier to eat less iStock A number of studies have found that people who eat diets high in fiber feel more full after eating and also feel less hungry between meals. For starters, dietary fiber is simply bulkier than other nutrients. This causes the stomach to become more distended when you eat fiber, which sends appetite-suppressing signals to the brain. Soluble fib Continue reading >>

Nutrition And Healthy Eating

Nutrition And Healthy Eating

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. What is dietary fiber? Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve. Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amo Continue reading >>

Type 2 Diabetes

Type 2 Diabetes

Your doctor’s just told you that you have prediabetes. That means there's a good chance you could get , but you don't have to. There are plenty of things you can do to try to prevent it. Focus on the things you can change, like your diet and how active you are. Don’t dwell on the things you can't do anything about, like your age or your family's medical history. Your doctor can let you know where you stand and what you can do to turn things around. Losing extra pounds, eating better, and becoming more active are some of the most important steps you can take. There are people who aren't overweight who have type 2 diabetes. But added pounds do put you at risk. In one study, being overweight or obese was the single most important thing that predicted who would get diabetes. The study results showed that over 16 years, regular exercise -- at least 30 minutes a day, 5 days a week -- and a low-fat, high-fiber diet helped prevent it. If you're at high risk for the disease, your doctor may recommend taking medication to hold it off. Several studies show that various types of diabetes drugs, along with a healthy lifestyle, can cut the odds that you'll get it One study showed that people most likely to get it could lower their odds by 31%. They took the prescription diabetes drug metformin and made lifestyle and diet changes. That's good. But the study also showed that drastic lifestyle changes are the best way to avoid diabetes. You'll need to work with a dietitian to come up with a meal plan and talk to a trainer about how to get more exercise. Continue reading >>

Impact Of Dietary Fiber Consumption On Insulin Resistance And The Prevention Of Type 2 Diabetes.

Impact Of Dietary Fiber Consumption On Insulin Resistance And The Prevention Of Type 2 Diabetes.

J Nutr. 2018 Jan 1;148(1):7-12. doi: 10.1093/jn/nxx008. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. Department of Endocrinology and Diabetes, University Hospitals Coventry and Warwickshire NHS Trust, United Kingdom. Centre of Applied Biological & Exercise Sciences, Coventry University, Coventry, United Kingdom. German Institute of Human Nutrition, Department of Clinical Nutrition. Department of Endocrinology, Diabetes and Nutrition, Charit-University-Medicine-Berlin, Berlin, Germany. Large prospective cohort studies consistently show associations of a high dietary fiber intake (>25 g/d in women and >38 g/d in men) with a 20-30% reduced risk of developing type 2 diabetes (T2D), after correction for confounders. It is less well recognized that these effects appear to be mainly driven by high intakes of whole grains and insoluble cereal fibers, which typically are nonviscous and do not relevantly influence postprandial glucose responses [i.e., glycemic index (GI)] or are strongly fermented by the gut microbiota in the colon. In contrast, a dietary focus on soluble, viscous, gel-forming, more readily fermentable fiber intakes derived from fruit and certain vegetables yields mixed results and generally does not appear to reduce T2D risk. Although disentangling types of fiber-rich foods and separating these from possible effects related to the GI is an obvious challenge, the common conclusion that key metabolic effects of high-fiber intake are explained by mechanisms that should mainly apply to the soluble, viscous type can be challenged. More recently, studies in humans and animal models focused on gaining mechanistic insights into why especially high-cereal-fiber (HCF) diets appear to improve insulin resistance (IR) and Continue reading >>

How Fiber Helps Control High Blood Sugar

How Fiber Helps Control High Blood Sugar

Are you filling up on fiber? If you have type 2 diabetes, you should be — including high-fiber foods in your diet is a healthy way to control high blood sugar. As an added bonus, you may be able to stay full longer on the correct portion sizes than you would if you were eating more refined foods. And eating lots of soluble fiber (the kind found in oatmeal, beans, and apples, among other foods) may help reduce dangerous visceral belly fat, according to a recent study. "Fiber promotes good bowel health, lowers the risk of cancer and heart disease, and also controls your blood sugar in a certain way," explains Amy Kranick, a registered dietitian and certified diabetes educator with the adult diabetes program at Vanderbilt University Medical Center in Nashville, Tenn. When fiber is digested, your body handles it differently than the way in which refined carbohydrates, such as white flour, are digested. A portion of the fiber simply passes through your digestive system intact. This difference means that eating foods rich in fiber is less likely to cause a spike in high blood sugar. "Fiber doesn't require insulin [to digest], so it isn't counted as part of your carbohydrates," says Kranick. As a result, when you are reading labels and budgeting daily carbohydrates, you can subtract half the grams of dietary fiber from the total carbohydrate count. At the same time, you should be keeping track of how much fiber you eat. Adults need at least 25 grams of fiber daily for best health outcomes, says Kranick. Other Benefits of Fiber Fiber may also help you manage your overall eating habits, says Kranick. Here are some of the additional benefits of eating high-fiber foods: Antioxidants. Many of the foods that contain fiber also contain antioxidants, which are generally good for you Continue reading >>

Dietary Fiber For The Treatment Of Type 2 Diabetes Mellitus: A Meta-analysis

Dietary Fiber For The Treatment Of Type 2 Diabetes Mellitus: A Meta-analysis

Abstract Background: The evidence of the relationship between fiber intake and control of diabetes is mixed. The purpose of this study was to determine if an increase in dietary fiber affects glycosylated hemoglobin (HbA1c) and fasting blood glucose in patients with type 2 diabetes mellitus. Methods: Randomized studies published from January 1, 1980, to December 31, 2010, that involved an increase in dietary fiber intake as an intervention, evaluated HbA1c and/or fasting blood glucose as an outcome, and used human participants with known type 2 diabetes mellitus were selected for review. Results: Fifteen studies met inclusion and exclusion criteria. The overall mean difference of fiber versus placebo was a reduction of fasting blood glucose of 0.85 mmol/L (95% CI, 0.46–1.25). Dietary fiber as an intervention also had an effect on HbA1c over placebo, with an overall mean difference of a decrease in HbA1c of 0.26% (95% CI, 0.02–0.51). Conclusion: Overall, an intervention involving fiber supplementation for type 2 diabetes mellitus can reduce fasting blood glucose and HbA1c. This suggests that increasing dietary fiber in the diet of patients with type 2 diabetes is beneficial and should be encouraged as a disease management strategy. Methods Data Sources and Searches A search of PubMed materials dated January 1, 1980, to December 31, 2010, was performed on February 9, 2011, using the keywords “dietary fiber” and “diabetes mellitus.” A search of OVID, the Cochrane Clinical Register of Controlled Trials, and Cumulative Index to Nursing and Allied Health Literature also was performed using the same keywords. The references within studies that met inclusion criteria were searched for any possible relevant articles that may have been missed by these queries. Study S Continue reading >>

Effects Of Dietary Fiber And Carbohydrate On Glucose And Lipoprotein Metabolism In Diabetic Patients

Effects Of Dietary Fiber And Carbohydrate On Glucose And Lipoprotein Metabolism In Diabetic Patients

Dietary recommendations for the treatment of diabetic patients issued by national and international diabetes associations consistently emphasize the need to increase carbohydrate consumption. However, these recommendations have been questioned on the basis of growing evidence that, in both insulin-dependent and non-insulin-dependent diabetic patients, a high-carbohydrate diet does not offer any advantage in terms of blood glucose and plasma lipid concentrations compared with a high-fat (mainly unsaturated) diet. It has been shown repeatedly that a high-carbohydrate diet increases plasma insulin and triglyceride levels and can deteriorate blood glucose control in the postprandial period. However, much of the controversy between advocates and detractors of dietary carbohydrate can be settled by taking into account dietary fiber. Several studies have shown that the adverse metabolic effects of high-carbohydrate diets are neutralized when fiber and carbohydrate are increased simultaneously in the diet for diabetic patients. In particular, these studies demonstrated that a high-carbohydrate/high-fiber diet significantly improves blood glucose control and reduces plasma cholesterol levels in diabetic patients compared with a low-carbohydrate/low-fiber diet. In addition, a high-carbohydrate/high-fiber diet does not increase plasma insulin and triglyceride concentrations, despite the higher consumption of carbohydrates. Unfortunately, dietary fiber represents a heterogenous category, and there is still much to understand as to which foods should be preferred to maximize the metabolic effects of fiber. There are indications that only water-soluble fiber is active on plasma glucose and lipoprotein metabolism in humans. Therefore, in practice, the consumption of legumes, vegetable Continue reading >>

Impact Of Dietary Fiber Consumption On Insulin Resistance And The Prevention Of Type 2 Diabetes

Impact Of Dietary Fiber Consumption On Insulin Resistance And The Prevention Of Type 2 Diabetes

Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes Department of Endocrinology and Diabetes, University Hospitals Coventry and Warwickshire NHS Trust, United Kingdom Centre of Applied Biological & Exercise Sciences, Coventry University, Coventry, United Kingdom Address correspondence to MOW (e-mail: [email protected] ) Search for other works by this author on: German Institute of Human Nutrition, Department of Clinical Nutrition Department of Endocrinology, Diabetes and Nutrition, Charit-University-Medicine-Berlin, Berlin, Germany Search for other works by this author on: The Journal of Nutrition, Volume 148, Issue 1, 1 January 2018, Pages 712, Martin O Weickert, Andreas FH Pfeiffer; Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes, The Journal of Nutrition, Volume 148, Issue 1, 1 January 2018, Pages 712, Large prospective cohort studies consistently show associations of a high dietary fiber intake (>25 g/d in women and >38 g/d in men) with a 2030% reduced risk of developing type 2 diabetes (T2D), after correction for confounders. It is less well recognized that these effects appear to be mainly driven by high intakes of whole grains and insoluble cereal fibers, which typically are nonviscous and do not relevantly influence postprandial glucose responses [i.e., glycemic index (GI)] or are strongly fermented by the gut microbiota in the colon. In contrast, a dietary focus on soluble, viscous, gel-forming, more readily fermentable fiber intakes derived from fruit and certain vegetables yields mixed results and generally does not appear to reduce T2D risk. Although disentangling types of fiber-rich foods and separating these from possible effects related to the GI is an o Continue reading >>

High-fiber Diets Reduce Type 2 Diabetes

High-fiber Diets Reduce Type 2 Diabetes

Diabetes is a growing global public health epidemic. The number of people suffering from diabetes has risen from 108 million in 1980 to 422 million in 2014 worldwide. Sadly, this figure is expected to rise to about 642 million by 2040. Type 2 diabetes is, by far, the most prevalent form of diabetes. In the United States, type 2 diabetes accounts for 90-95% of all cases of diabetes. People with diabetes are at increased risk of suffering from serious health complications, such as stroke, kidney failure, heart disease, vision loss, premature death, and amputation of toes, feet, and legs. Numerous findings from several scientific studies have established that diet, exercise, and body weight play a significant role in the causation of type 2 diabetes. Since diet plays a key role in the development of type 2 diabetes, making the right dietary choices can go a long way towards helping protect individuals from type 2 diabetes. In fact, the results of a study published in Diabetologia indicate that a 10 gram/day increase in dietary fiber intake is associated with a 9% reduction in the risk of developing type 2 diabetes. How Fiber Protects Against Type 2 Diabetes Excess levels of dietary fat encourages insulin resistance which is chiefly responsible for the build up of high blood sugar levels in type 2 diabetes. Studies show that increased dietary fat leads to excess body weight which in turn increases type 2 diabetes risk. This is especially true when combined with the addition of sweetened foods. Eating whole plant foods high in fiber and water content can help. Fiber helps to lower blood sugar levels and maintain a healthy body weight. Soluble fiber, a type of fiber that dissolves in water to form gel, helps to control the amount of sugar floating in the blood by slowing the Continue reading >>

More Evidence That A High-fiber Diet Can Curb Type 2 Diabetes

More Evidence That A High-fiber Diet Can Curb Type 2 Diabetes

People who ate more than 26 grams of fiber a day had an 18 percent lower risk of developing type 2 diabetes than those who ate 19 grams a day or less Fiber may benefit diabetes by altering hormonal signals, slowing down nutrient absorption or altering fermentation in the large intestine, along with promoting feelings of satiety and weight loss The majority of your fiber should come from vegetables, not grains By Dr. Mercola In the US, nearly 80 million people, or one in four has some form of diabetes or pre-diabetes. One in two people with diabetes do not know they have it,1 which increases the odds of developing complications, which can be deadly. Leading a healthy lifestyle is one of the best strategies to prevent, and treat, type 2 diabetes, and even more specifically, eating a high-fiber diet is emerging as a key strategy you can use to lower your risk. More Than 26 Grams of Fiber a Day May Lower Your Diabetes Risk US dietary guidelines call for adults to consume 20-30 grams of fiber per day. I believe an ideal amount for most adults is around 50 grams per 1,000 calories consumed. Most people, however, get only half that, or less. In a recent study conducted by researchers at the Imperial College London, those who had the highest intake of fiber (more than 26 grams a day) had an 18 percent lower risk of developing type 2 diabetes than those with the lowest intake (less than 19 grams a day).2 The fiber may benefit diabetes by altering hormonal signals, slowing down nutrient absorption or altering fermentation in the large intestine, along with promoting feelings of satiety.3 Eating a high-fiber diet is also associated with weight loss, and the researchers believe this may, in turn, lower diabetes risk. In fact, when the researchers accounted for participants' BMI, th Continue reading >>

Fibre

Fibre

Fibre is the part of plants that our bodies cannot digest. There are two types of fibre: soluble and insoluble. Foods such as vegetables, fruits, legumes and whole grains contain fibre. Animal foods such as meats and eggs have no fibre. What is the difference between soluble and insoluble fibre? Soluble fibre is the soft fibre that helps control blood glucose (sugar) and reduces cholesterol. It also helps in managing diarrhea. Soluble fibre is present in oat bran, oatmeal, legumes (dried beans and lentils) and fruits such as apples and strawberries. Insoluble fibre is the bulky fibre that helps to prevent constipation. It also helps to prevent some types of cancers. It is present in wheat bran, whole grain breads and cereals, fruits and vegetables. Many foods contain both soluble and insoluble fibre. Why is fibre good for me? Fibre is important for your overall health. Some of its benefits include: Controlling blood glucose (sugar) Managing blood pressure Reducing blood cholesterol Increasing the feeling of being full Controling weight Regulating bowel movement Benefit for those with diabetes Soluble fibre in oat bran, legumes (dried beans of all kinds, peas and lentils), and pectin (from fruit, such as apples) and forms in root vegetables (such as carrots) is considered especially helpful for people with either form of diabetes. Soluble fibre may help control blood sugar by delaying gastric (stomach) emptying, retarding the entry of glucose into the bloodstream and lessening the postprandial (post-meal) rise in blood sugar. It may lessen insulin requirements in those with type 1 diabetes. Because fibre slows the digestion of foods, it can help blunt the sudden spikes in blood glucose (sugar) that may occur after a low-fibre meal. Such blood sugar peaks stimulate the pa Continue reading >>

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