Metabolic Effects Of Dietary Fiber Consumption And Prevention Of Diabetes
Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes Department of Clinical Nutrition, German Institute of Human Nutrition, Potsdam-Rehbruecke, Germany and Department of Endocrinology, Diabetes, and Nutrition, Charite-University-Medicine-Berlin, Campus Benjamin Franklin, Berlin, Germany To whom correspondence should be addressed. E-mail: [email protected] . Search for other works by this author on: Department of Clinical Nutrition, German Institute of Human Nutrition, Potsdam-Rehbruecke, Germany and Department of Endocrinology, Diabetes, and Nutrition, Charite-University-Medicine-Berlin, Campus Benjamin Franklin, Berlin, Germany Author disclosures: M. O. Weickert and A. F. H. Pfeiffer, no conflicts of interest Search for other works by this author on: The Journal of Nutrition, Volume 138, Issue 3, 1 March 2008, Pages 439442, Martin O. Weickert, Andreas F. H. Pfeiffer; Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes, The Journal of Nutrition, Volume 138, Issue 3, 1 March 2008, Pages 439442, A high dietary fiber (DF) intake is emphasized in the recommendations of most diabetes and nutritional associations. It is accepted that viscous and gel-forming properties of soluble DF inhibit macronutrient absorption, reduce postprandial glucose response, and beneficially influence certain blood lipids. Colonic fermentation of naturally available high fiber foods can also be mainly attributed to soluble DF, whereas no difference between soluble and insoluble DF consumption on the regulation of body weight has been observed. However, in prospective cohort studies, it is primarily insoluble cereal DF and whole grains, and not soluble DF, that is consistently associated with reduced diabetes risk, suggesting that further, unknown mechani Continue reading >>
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The Role Of Fiber In Diabetes Management
Home Health and Wellness The Role of Fiber In Diabetes Management Posted by Editorial Team On November 5, 2015 In Health and Wellness Today we welcome back Medtronic Diabetes Educator, Jessica Miller, RD, DE to talk about the importance of Fiber in healthy eating. Fiber is a type of carbohydrate found in plant-based foods like fruits, vegetables, legumes, and whole grain breads and cereals. Unlike other types of carbs, the body cant digest fiber, so instead of being broken down and absorbed by the blood stream, it passes through the digestive track. Since fiber doesnt require insulin to digest, sometimes people will subtract the amount from the total carbs theyre about to eat before bolusing . Be sure to check with your healthcare provider or diabetes educator before using this method. According to the American Diabetes Association , its recommended women eat about 25 grams and men eat about 38 grams of fiber per day. To put that into perspective, one slice of whole grain bread is about 2-3 grams of fiber. Fiber has many health benefits which could help people with diabetes. So lets break it down. There are 2 kinds of fiber: soluble and insoluble. Soluble fiber dissolves in the water from your food, making a sticky liquid or gel. This gel helps trap certain food elements, slowing down digestion. Insoluble fiber adds bulk to the stool and can help food pass more quickly through the stomach and intestines. 1. Blood glucose (BG) control: Since soluble fiber isnt digested in the blood stream, its less likely to cause BG spikes and can help slow down the absorption of sugar, working best when its eaten before consuming starchy foods, such as pasta and potatoes. For example, if your meal includes a salad, chicken, potatoes, and green beans, eat the salad and some of the gree Continue reading >>
Dietary Fiber - Diabetes Self-management
The indigestible portion of fruits, vegetables, and grains. There are two main types of dietary fiber: soluble fiber and insoluble fiber. Both are believed to be important for maintaining good health. Soluble fiber is found in oats and oat bran, beans, some fruits and vegetables, and psyllium (used in some over-the-counter fiber laxatives and breakfast cereals). Diabetes researchers believe that consuming large amounts of soluble fiber (over 50 grams a day) may help control blood glucose levels after meals by slowing the rate of carbohydrate absorption in the intestine. Soluble fiber has also been shown to lower blood cholesterol and triglyceride levels by binding to cholesterol and helping to pass it out of the body. Insoluble fiber is found primarily in the cell walls of plants. Good dietary sources include whole grains and unpeeled fruits and vegetables. Insoluble fiber helps prevent constipation and may help prevent weight gain by increasing bulk in the diet, making you feel fuller. Nutrition experts recommend that adults consume 20 to 35 grams of fiber daily. For children, the recommended amount is the childs age plus five, so, for example, a five-year-old needs about 10 grams of fiber a day. Drinking plenty of water and other fluids at least 8 cups a day is necessary for fiber to do its job. This article was written by Robert S. Dinsmoor, a Contributing Editor of Diabetes Self-Management. Disclaimer Statements: Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information. Continue reading >>
Soluble Vs. Insoluble Fiber: Whats The Difference?
Dietary fiber is the part of plant-based food that mostly passes through your digestive system without breaking down or being digested. There are two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water, and includes plant pectin and gums. Insoluble fiber doesnt dissolve in water. It includes plant cellulose and hemicellulose. Most plants contain both soluble and insoluble fiber, but in different amounts. Fiber is an important part of a healthy diet and supports many different body systems. Read on to learn more about the differences, pros, and cons between soluble and insoluble fiber. Soluble and insoluble fibers have unique benefits. As soluble fiber dissolves, it creates a gel that may improve digestion in a number of ways. Soluble fiber may reduce blood cholesterol and sugar. It helps your body improve blood glucose control, which can aid in reducing your risk for diabetes . Insoluble fiber attracts water into your stool, making it softer and easier to pass with less strain on your bowel. Insoluble fiber can help promote bowel health and regularity. It also supports insulin sensitivity, and, like soluble fiber, may help reduce your risk for diabetes. Dietary fiber can do a lot to support gut health, which researchers are increasingly learning plays a role in many health issues throughout your body. The right amount of overall dietary fiber can: require more chewing, which slows down your meals and aids digestion Increasing your intake of dietary fiber by two servings of whole-grain products each day might lower your risk for type 2 diabetes by as much as 21 percent . Summary Both soluble and insoluble fiber have their own benefits. Soluble fiber can help improve digestion and lower blood sugar, while insoluble fiber can soften stool, making Continue reading >>
Why Diabetics Need More Fiber Than Others
Home / Health / Why Diabetics Need More Fiber Than Others Why Diabetics Need More Fiber Than Others Youve probably been told you need to eat more fiber but do you know the reasons why? Dietary fiber, mostly found in fruits, vegetables, whole grains, and legumes, is most well-known for being able to provide constipation relief. There are other health benefits to eating foods rich in fiber though. They can help people lose weight and reduce the risks of diabetes and heart disease. Its not like its difficult to find great tasting foods filled with fiber either. Its important that you find out how much dietary fiber you need and which foods have it. Of course you need to then eat enough of those foods. Find creative ways to make them a part of your meals and you wont even notice them. Just adding salad to a sandwich made on whole grain bread is a small step that can go a long way. Dietary Fiber is also sometimes called bulk or roughage. It is the parts of plants that cant be digested by the body. Its different from other components of food like fats, proteins, and carbs. These are all processed and absorbed by the body whereas fiber isnt. Fiber leaves your body in pretty much the same condition it entered it, unaffected by the digestive system. There are two main kinds of fiber; soluble and insoluble. Soluble fiber dissolves in water while insoluble fiber doesnt. Soluble Fiber: soluble fiber forms a gel-like substance when it is dissolved in water. It reduces blood cholesterol and controls glucose levels. Soluble fiber can be found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyillium. Insoluble fiber: Insoluble fiber helps move material through your digestive track and bulks up your stool. This makes it great for relieving constipation and correcting Continue reading >>
How Do You Do Fiber?
An article in the March/April 2009 issue of Diabetes Self-Management, entitled Counting Carbohydrates Like a Pro and written by Gary Scheiner, MS, CDE, has provoked a lot of comments and questions from readers. Many of the questions concern how to deal with fiber when counting the carbohydrate in a meal or snack. In the article, Scheiner recommends subtracting all the grams of fiber from the total carbohydrate before calculating the carbohydrate grams (or choices, if you prefer) in a meal. But many readers have heard different advice on this, and they want to know why. One reader, for example, said she thought the correct thing to do was to subtract half the grams of fiber. Another reader said that a dietitian had instructed him to subtract only the amount of fiber over 5 grams. I found that the 2007 edition of Choose Your Foods: Exchange Lists for Diabetes, published by the American Diabetes Association (ADA), recommends subtracting half the grams of fiber from the total carbohydrate when eating foods with more than 5 grams of fiber per serving. So if a serving of food contained 8 grams of fiber, you would subtract 4 grams. If the food contained fewer than 5 grams of fiber per serving, you would subtract none of them before calculating the carbohydrate grams or choices in your meal. Another consumer guide, the American Dietetic Association Guide to Eating Right When You Have Diabetes, published in 2003, says that you can subtract all the fiber from the total carbohydrate but that doing so may only be necessary if your meal contains 5 or more grams of fiber. It goes on to say, And it may only be necessary for those who are being precise with their carbohydrate intake and adjusting a rapid- or short-acting insulin based on how much carbohydrate they are eating. Similarl Continue reading >>
Treating Diabetes With Fiber
I wrote last week about the amazing benefits of dietary fiber . But what is fiber? It comes in numerous forms. In this entry, well look at what type of fiber to eat, how much to have, and how to make it enjoyable and doable. Fiber is a catchall term for various kinds of plant matter. A common definition is this one from the Linus Pauling Institute: Dietary fiber is a diverse group of compounds, including lignin and complex carbohydrates, which cannot be digested by human enzymes in the small intestine. Because theyre not digested, they pass through into the large intestine. There they are colonized by bacteria and turned into short-chain fatty acids or SCFAs, which have wonderful effects on blood glucose, cholesterol, and the immune system. Scientists have classified fibers in several ways. One common classification is soluble versus insoluble. According to Amy Campbell, soluble fiber is the kind that turns into a gel in the intestines and slows down digestion. I think of it as being like cooked squash: a nice, soothing mush. Insoluble fiber doesnt break down as much. Its in things like carrots and oat bran. It helps to speed the passage of food through the digestive system and adds bulk to stool. If youre dealing with inflammatory bowel or irritable bowel , you want to maximize soluble and decrease insoluble fibers. But from a diabetes angle, it doesnt make much difference, because nearly all plant foods include both types, and both are good. Other terms used for soluble fibers are viscous and fermentable. All these terms are similar. They mean bacteria in the colon can ferment the fiber, and thats what we want. For the most part we can ignore these distinctions. The Institute of Medicine also classes fibers as dietary and functional. Dietary (or intact) fibers come f Continue reading >>
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 >>
Insoluble Fibre And Diabetes
Insoluble fibre helps to maintain good gut health Insoluble fibre is indigestible carbohydrate that does not dissolve in warm water. Insoluble fibre is the type of fibre that adds bulk to our stools helping to pass solids out more easily. Insoluble fibres found in our diet include cellulose, hemicellulose and lignins. Insoluble fibre is important for maintaining good gut health. Good sources of this form of fibre are vegetables, fruit and whole grains. Insoluble fibre is helpful for the health of our gut in the following ways: May help to reduce the risk of haemorrhoids (piles) and diverticulosis Helps good gut bacteria to grow Wholegrain foods such wheat bran, brown rice and couscous Root vegetables, such as carrots, parsnips and potatoes In terms of fruits and vegetables, the skins are a particularly good source of insoluble fibre. Insoluble fibre, bowel movements and constipation The bowel is a muscular organ that contracts to move contents through. Insoluble fibre helps by adding bulk and moisture to stools which makes it easier for the bowel to steadily push its contents through and therefore helps to prevent constipation. Because insoluble fibre helps to give stools moisture, it is important to drink the recommended intake of fluids, which in the UK is 6 to 8 cups, or around 1.2 litres, of non-alcoholic fluid. Insoluble fibre, haemorrhoids and diverticulosis Haemorrhoids, also known as piles, is a swelling of tissue in the rectum or anus which can be caused by persistent constipation. Having to regularly strain to pass solids can put excess pressure on the blood vessels close to the anus, causing the area to become swelled. Diverticulosis is when bulges form on the inside of the colon (large intestine) and cause bacteria to get trapped and can result in symptoms Continue reading >>
How To Get More Fiber If You Have Diabetes
Even dressed up, 50 grams of daily fiber is a lot to pack away.(ISTOCKPHOTO)If youve got type 2 diabetes, the quality of food is as important as the quantity. And fiber is the best stuff around. Fiber itself doesnt raise blood sugar because it can't be digested, and that's good. But even better, it can blunt the impact that carbohydrates have on blood sugar. The reason? The intestines take a bit more time to digest fiber-rich foods, and that slows the release of glucose into your bloodstream. You need to check labels and add more fiber A 2000 study of 13 patients showed that patients with diabetes who consumed 50 grams of fiber each day lowered their glucose levels 10% and insulin levels 12% more than those who consumed 24 grams of fiber a day. The problem is that 50 grams of fiber per day is a lot of fiber. Most Americans consume only 15 grams every day, according to the American Heart Association, and the American Diabetes Association recommends that people with diabetes eat 25 to 50 grams daily. While its tough to consume that much, its not impossible. "Check nutrition labels to see how much fiber there is in the foods you eat," says LuAnn Berry, RD, a certified diabetes educator and diabetes specialist at the University of Pittsburgh Medical Center. "Then go back to the ones with the most grams of fiber per serving." Good sources of fiber include: Whole grain products, such as whole wheat bread Dried beans, including kidney, black and garbanzos, lentils Oats, which are found in oatmeal Apples and pears with their skins on Berry says you can eat the fiber-high foods alone or add them to recipesfor example, put beans in a salad. However, dont forget to calculate how much carbohydrate you are adding. A half-cup of beans, for example, has the same carbohydrate count as Continue reading >>
Insoluble Fibre Aids Obesity, Diabetes Prevention Says Study
Insoluble fibre aids obesity, diabetes prevention says study A breakfast high in insoluble fibre could aid weight loss by reducing appetite, lowering food intake and reducing the glycemic response to a meal consumed 75 minutes later, according to new The human study, based on 31 healthy young men, found that consuming insoluble fibre at breakfast time reduced subsequent food intake by 15.5 per cent. The research results, published in the American Journal of Clinical Nutrition, help to explain why the consumption of insoluble fibre, as opposed to soluble dietary fibre, may have a role in controlling obesity and related metabolic disorders such as diabetes. Insoluble fibre contains cellulose, hemicellulose and lignin and cannot be dissolved in water, unlike soluble fibre. It is found in wheat or cereal bran and in most vegetables and fruits. Consumption of insoluble fibre has previously been associated with a reduced risk of obesity and diabetes, but the biological mechanism underlying the benefits has only been assumed. The assumption was that the fibre reduced the glycemic response (a rise in blood glucose), thereby increasing satiety and decreasing energy intake. A lower glycemic response decreases the demand for insulin, therefore reducing the risk of type 2 diabetes. However, most studies that have tested the responses to dietary fibre have involved highly complex foods that contain both soluble and insoluble fibre as well as other biologically active substances. In this study, Rania Samra and colleagues from the University of Toronto conducted two experiments on men aged between 20 and 35. In experiment one, 16 men were divided into four groups and given one of four breakfasts. The first was a cereal with 33g of insoluble fibre, the second contained 1g of fibre, th Continue reading >>
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 >>
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 >>
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 example of this type of fiber. Another ben Continue reading >>
Effect Of Dietary Insoluble Fiber On Control Of Glycemia In Dogs With Naturally Acquired Diabetes Mellitus.
Effect of dietary insoluble fiber on control of glycemia in dogs with naturally acquired diabetes mellitus. Department of Medicine and Epidemiology, School of Veterinary Medicine, University of California, Davis 95616-8734, USA. To evaluate the effect of a high insoluble-fiber (HF) diet containing 12% cellulose in dry matter and a low insoluble-fiber (LF) diet on control of glycemia in dogs with naturally acquired insulin-dependent diabetes mellitus. Prospective randomized crossover controlled trial. 11 dogs with naturally acquired diabetes mellitus. Dogs were fed HF and LF diets for 8 months each in 1 of 2 randomly assigned diet sequences. Caloric intake and insulin treatment were adjusted as needed to maintain stable body weight and control of glycemia, respectively. After a 2-month adaptation period, control of glycemia was evaluated every 6 weeks for 6 months. Variables assessed included serum glucose concentration measured during the preprandial state, blood glycosylated hemoglobin concentration, serum glucose concentration measured every 2 hours for 24 hours beginning at the time of the morning insulin injection, 24-hour mean serum glucose concentration, mean serum glucose concentration fluctuation from the 24-hour mean serum glucose concentration, and 24-hour urinary excretion of glucose. Significant differences in mean daily caloric intake, body weight, or daily insulin dosage among dogs fed HF and LF diets were not found. Mean preprandial serum glucose concentration, most postprandial serum glucose concentrations, 24-hour mean serum glucose concentration, and 24-hour urinary excretion of glucose were significantly lower in dogs fed the HF diet, compared with the LF diet. Results of this study support feeding of commercially available insoluble fiber diets to d Continue reading >>