The Importance And Effect Of Dietary Fiber In Diabetes Prevention With Particularconsideration Of Whole Grain Products.
1. Horm Metab Res. 2007 Sep;39(9):687-93. The importance and effect of dietary fiber in diabetes prevention with particularconsideration of whole grain products. Kaline K(1), Bornstein SR, Bergmann A, Hauner H, Schwarz PE. (1)Medical Faculty Carl Gustav Carus at the Technical University of Dresden, Department of Medicine III, Genetics and Prevention of Diabetes, Dresden, Germany. The state of prediabetes is characterized by an increase in insulin resistanceand a decrease in pancreatic beta cell function. The prestage of type 2 diabetes mellitus can be identified by an impaired glucose tolerance and/or by an impairedfasting blood sugar. Apart from weight loss and increase in physical activity,the development of type 2 diabetes mellitus can also be prevented by dietarychanges. A low-fat diet with a dietary fiber intake of more than 30g/d was shown to represent an effective preventive approach. A high-fiber diet has manypositive effects on the physical health status. In addition to positive effectsin the gastrointestinal tract it has an obvious potential to support weightreduction and to improve disturbances of carbohydrate and fat metabolism. At the present state of knowledge, insoluble dietary fibers as found in whole graincereal products are considered to be especially effective in the prevention oftype 2 diabetes mellitus. A high intake of fruits and vegetables as well aspulses also exerts health-promoting properties. A high-fiber diet also plays animportant role in the prevention of obesity and coronary heart diseases. Diabetes Mellitus, Type 2/prevention & control* Continue reading >>
Fibre And Diabetes
Porridgeis a good source of fibre Increasing the amount of fibre in your diet can help you manage your diabetes. It also helps keep your gut healthy and can reduce your bloodcholesterol, which lowers your risk of cardiovascular disease. If you are trying to maintain a healthy weight, it can also be beneficial. The Scientific Advisory Committee on Nutrition (SACN), who looked at the role of fibre in maintaining good health, published these new recommendations in July 2015: adults 16 years and over: 30g per day 11-16 years: 25g per day 5-11 years: 20g per day 2-5 years: 15g per day Currently, the average adult in the UK consumes only around 19g per day. Here, we’ll help you identify foods that are high in fibre and simple ways you can increase your intake. Remember that you’ll also need to increase the amount youdrink. If you have diabetes, or are just managing your weight, the best options for drinks are water, no-calorie/low-calorie sugar-free drinks, unsweetened tea or coffee with milk. What is fibre? Dietary fibre is a type of carbohydrate that’s found in plant-based foods. It’s not absorbed or digested by the body, but plays an important role in maintaining good health. There are two types of dietary fibre – soluble and insoluble. Most foods contain both types, but are usually richer in one type than the other. Soluble fibre Found in oat, oat bran, linseeds, barley, fruit and vegetable, nuts, beans, pulses, soya and lentils. Insoluble fibre Good sources include: wholemeal bread, bran, wholegrain cereals, nuts, seeds and the skin of some fruit and vegetables. Why is fibre important? Having diabetes can increase your risk of cardiovascular disease. Evidence shows that increasing your intake of fibre, especially cereal and wholegrains, can help reduce the risk 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 >>
A High Fibre Diet Helps Treat Diabetes By Changing Gut Bacteria
A high fibre diet helps treat diabetes by changing gut bacteria A diet rich in fruit and vegetables can help treat type 2 diabetes and it seems to do this by changing the bacteria that live in a persons gut . Liping Zhao at Shanghai Jiao Tong University in China and his colleagues compared the effects of two different diets in people with type 2 diabetes. Over 12 weeks, 16 people followed a standard low-fat, low-carb diet, while 27 people ate a lot of high-fibre foods, such as wholegrains, seeds and vegetables. Both groups also took a drug called acarbose, which makes people digest starch more slowly than usual. This allows starch to reach the large intestine, where microbes feed upon it. By the end of the trial, 89 per cent of those on the high-fibre diets showed signs that their bodies were regulating their blood sugar levels more effectively compared to 50 per cent of the control group. Volunteers who ate more fibre also lost more weight, and had better blood lipid profiles. Increasing dietary fibres can improve diabetes, says Zhao. To see how this diet affects peoples microbiomes, the team focussed on strains of bacteria that produce short-chain fatty acids in our guts. These chemicals are thought to be important for gut health. Examining these bacteria in people who responded to the diet best, the team found that 47 strains reduced in number during the diet, while 15 other strains became more abundant. These strains make butyric acid, which can boost the production of insulin, lowering blood sugar levels, says Zhao. When the team transplanted fecal samples from the volunteers into sterile mice, those that received bacteria from people on the high-fibre diet went on to have the best blood glucose levels. He wants to find other ways to boost the 15 seemingly benefic 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 >>
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 >>
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 >>
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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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 >>
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 >>
Dietary Fibre | Folders | Living With Diabetes
Living with diabetes means developing a lifestyle that allows you to control the disease while staying active. To learn more For people with diabetes, the recommended intake of dietary fibre is higher from 25g to 50g per day. Carbohydrates with no effect on blood glucose (sugar) levels! Fibre is a member of the large family of carbohydrates that includes starch and sugar, but unlike the latter, it is neither digested nor absorbed by the body, and consequently has no effect on blood sugar. Fibre provides diabetics with many benefits: It delays the absorption of carbohydrates , so blood glucose levels rise less after a meal. It helps reduce bad cholesterol in the blood, thereby helping to prevent cardiovascular disease. It contributes to healthy weight management due to its satiating effect (full feeling). It stimulates the growth of beneficial intestinal bacteria (prebiotic effect). It prevents constipation by promoting bowel regularity. Most Canadians dont get enough dietary fibre (15 grams of fibre on average, when they need from 25g to 35grams). Yet, fibre is in all our food and is easy to incorporate into your diet if you choose the right foods. There are two types of dietary fibre: insoluble and soluble. Each type of fibre plays a different role in the body. It is important to note that not all types of fibre have an impact on blood glucose (sugar) levels. Insoluble fibre acts like little sponges in the intestines. By swelling up with water, it increases stool volume and helps regulate bowel function. Because it slows digestion, it helps you feel full (the satiating effect), which in turn contributes to appetite and weight control. Soluble fibre forms a gel when mixed with water and can help lower the level of cholesterol in the blood. Furthermore, it acts like a f Continue reading >>
Soluble Fibre And Diabetes
Soluble fibre can help to slow rises in blood sugar Soluble fibre is a form of water soluble carbohydrate that cant be digested by the body. Soluble fibre dissolves in water which can have beneficial effects on digestion, metabolism and longer term health. Soluble fibres in our diet include pectin, psyllium, beta-glucans and gums such as guar gum. Fruits and berries, particularly apples, strawberries and blueberries When soluble fibre interacts with water it forms a gel. In this gel form, the emptying of the stomach, the passage of digestion and the absorption of glucose are slowed. Research studies have found that even modest increases in soluble fibre intake helps to lower blood glucose levels. The fact that soluble fibre could help improve blood glucose in two ways. The slowing down of passage through the digestive gives digestive hormones more time to act and by forming a gel with water, soluble fibre prevents carbohydrate from being so quickly absorbed by the small intestine . Research published in the New England Journal of Medicine in 2000 compared a moderate fibre diet (24g of total fibre including 8g of soluble fibre) with a high fibre diet (50g of total fibre including 25g of soluble fibre) over 6 weeks. The high fibre diet saw a reduction in pre-meal blood glucose levels by 0.7 mmol/l compared to the moderate fibre diet as well as reducing triglyceride levels and post meal blood glucose levels. Soluble fibre also helps to reduce levels of LDL cholesterol, the so-called bad cholesterol . Research has found that soluble fibre in the diet results in bile being excreted from the body. Bile is produced from cholesterol and bile acids. When more bile is excreted and therefore less bile is reabsorbed by the body, it can therefore help to regulate cholesterol as the Continue reading >>
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 >>
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 >>
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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 >>
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