The Role of Fibre in Controlling Blood Glucose

Understanding Different Fibre Types

There are two kinds of fibre. One is soluble, and the other is insoluble fibre. Let's understand the difference between these two. 

Thus, Soluble fibre is considered blood sugar's best friend, while insoluble fibre contributes to improved digestive health. 

Best Fibre Sources for Blood Sugar Control

Fibre is also a carbohydrate but acts differently. Most carbohydrates become sugar molecules, but as digestion happens, fibre adds mass and weight to stool by drawing in more water and helps it pass easily through the bowel until excreted. 

Many foods are good fibre sources and very beneficial for people with diabetes. Let's explore them.

Try these foods for your soluble fibre needs:

1. Apple
2. Banana
3. Black beans
4. Lima beans
5. Broccoli
6. Green peas
7. Artichoke
8. Oatmeal
9. Purple passion fruit
10. Potato
11. Sunflower seeds
12. Walnuts
13. Barley
14. Flax seeds
15. Citrus fruits

Try these foods for your insoluble fibre needs:

1. Pear
2. Garbanzo beans (cooked)
3. Quinoa (cooked)
4. Lentils (cooked)
5. Oatmeal (cooked)
6. Raspberries
7. Potato (with skin)
8. Orange
9. Kale (cooked)
10. Almonds (raw)
11. Walnuts
12. Strawberries
13. Broccoli
14. Whole grains

High Fibre Diet for Diabetes Management

A high-fibre diet in diabetes helps in stabilising blood sugar levels:

1. It improves glycemic control.
    
2. Fibre slows down sugar absorption. Blood glucose levels rise more gradually after meals, reducing the risk of post-meal spikes.
    
3. When sugar is absorbed more slowly, the body's demand for insulin is reduced. This can benefit individuals with both type 1 and type 2 diabetes, leading to stabilised blood sugar levels and reducing the risk of hypoglycemia (low blood sugar).
    
4. High-fibre foods tend to be filling and satisfying. A high-fibre diet can keep you full longer, reducing the tendency to overeat or snacking on high-sugar, high-fat foods. This can contribute to better weight management, essential for blood sugar control.
    
5. A high-fibre diet can support weight loss or weight maintenance. Excess body weight can cause insulin resistance and type 2 diabetes. By promoting a feeling of fullness and reducing overall calorie intake, fibre can help individuals achieve and maintain a healthy weight.
    
6. Insoluble fibre is abundant in whole grains and vegetables and supports digestive health by adding bulk to the stool and preventing constipation. 
    
7. Diabetes is associated with an increased risk of heart disease. A high-fiber diet can help reduce this risk by lowering LDL (bad) cholesterol levels. It also maintains a healthy blood pressure, further protecting the heart.
    
8. The consistency and sustainability of a high-fibre diet can lead to long-term blood sugar management. Making it a part of your everyday eating habits creates a routine that promotes better glycemic control over time.

Tips to Incorporate a Fibre-Rich Diet

Making changes and adapting to a new diet can be challenging. Sudden changes in diet may take the body time to adjust.

Take it Easy in the Beginning

If you are new to a fibre-rich diet, then start gradually. Starting too rapidly can cause bloating and gas.

Choose Whole Foods

On your next trip to the grocery store, be wary of the items you pick up. Steer clear of processed and ultra-processed foods.

Add Colour to Your Plate

Include sufficient portions of fruits and vegetables in your regular diet.

Keep a Log

Track your food intake, and you will know how your body feels after taking certain foods. You will soon know what to continue and stop. 

Cooking Strategies

Choose to cook more at home and learn ways to retain fibre in the foods in the cooking process. Steaming, roasting, and stir-frying can help preserve the fibre content in vegetables.

Plan Your Meals and Snacks

Conscious planning in advance will ensure that you don't reach out to unhealthy snacks when caught hungry.

Stay Hydrated

Adequate water intake makes fibre consumption the most effective. Fibre absorbs water and eases the digestion process. 

Wrapping Up

It is a well-known fact that fibre helps in managing diabetes. Incorporating a fibre-rich diet not only helps with controlling blood sugar levels but also helps reduce the risk of cardiovascular diseases and promotes overall health.