Why Is Eating Fiber Good For Diabetes?
Judy Caplan on behalf of Academy of Nutrition and Dietetics Fiber helps slow down the digestion and absorption of sugar into the bloodstream. It is crucial in diabetes to keep a stable blood sugar. Foods with fiber help you do this. Beans, whole grains, fresh vegetables, and fresh fruit all contain fiber. Marjorie Nolan Cohn on behalf of Academy of Nutrition and Dietetics Evidence shows that fiber delays gastric emptying. This promotes the feeling of fullness for a longer period of time and can also help decrease appetite. The increase in time for digestion and absorption slows nutrient uptake and decreases glucose and insulin levels in the blood after consuming a meal high in fiber. The Institute of Medicine says that the effect of fiber on food and nutrient absorption can help control and protect against type 2 diabetes. Eating higher fiber foods can help with diabetes in two ways: Fiber helps slow down the conversion of carbs to sugar so there is a gradual rise in blood sugar Fiber also helps fill us up faster so you might be able to eat less and feel full Fiber helps to slow down both the release of food from the stomach and the absorption of carbohydrates from ingested food. This tends to prevent spikes in blood glucose and insulin. Fiber also is good for diabetics because watching your weight with diabetes is important. Fiber can help you reduce overeating, which prevents weight gain. Foods with high fiber content take longer to eat, and slowing the speed at which you eat a meal is a basic strategy to control your portion sizes. Eating a variety of foods each day that are low in fat and calories ensures you get proper nutrition and nutrients like folate, magnesium and iron. Calcium, fiber, potassium and selenium are other nutrients essential for wellness, ... gro 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 >>
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 >>
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 >>
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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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 >>
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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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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Dietary Fiber And Type 2 Diabetes.
Rush Presbyterian-St. Luke's Medical Center, Chicago, Illinois, USA. This article addresses the current theory, research, and implications of dietary fiber in the management of type 2 diabetes mellitus (DM; non-insulin-dependent DM). Dietary fiber shows promise in the management of type 2 DM. The inclusion of sufficient dietary fiber in a meal flattens the postprandial glycemic and insulinemic excursions and favorably influences plasma lipid levels in patients with type 2 DM. Water-soluble fiber appears to have a greater potential to reduce postprandial blood glucose, insulin, and serum lipid levels than insoluble fiber. Viscosity of the dietary fiber is important; the greater the viscosity, the greater the effect. Possible mechanisms for metabolic improvements with dietary fiber include delay of glucose absorption, increase in hepatic extraction of insulin, increased insulin sensitivity at the cellular level, and binding of bile acids. Patients with type 2 DM should increase their dietary fiber intake to 20 to 35 g/d and be aware of the considerations when increasing fiber intake. The nurse practitioner is in an ideal position to promote dietary fiber intake in such patients. 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 >>
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 >>
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 >>
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 >>
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 >>
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 >>