Living with diabetes It is a daily battle that involvesto strictly control blood sugar levels. From rigorous diets to medications and constant monitoring, diabetic patients face a constant challenge to keep their health in balance. However, there is good news: A specific nutrient can play a crucial role in regulating blood sugar.
Erin Palinski-Wade, a prominent dietitian, shared in an interview with Eating Well that Fiber is the key nutrient to help keep blood sugar levels under control. Fiber, especially soluble fiber, dissolves in water and forms a gel-like substance, slowing the digestion and absorption of carbohydrates.
This process not only helps prevent post-meal glucose spikes, but also contributes to healthier digestion and the reduction of visceral fat, a factor that can increase insulin resistance.
Where to find fiber?
Fiber is present in a variety of plant-based foods, making it easy to include in a balanced diet.
Whole grains, fruits, legumes, and green leafy vegetables are excellent sources of fiber. Some specific examples of foods rich in soluble fiber include:
Oatmeal: A classic breakfast that helps maintain satiety and regulates blood sugar.
Peas and beans: Perfect for soups and salads, they provide both fiber and protein.
Apples and citrus fruits: Fruits that are easy to incorporate into your daily diet.
Carrots and barley: Versatile and nutritious, ideal for various recipes.
Additional benefits of fiber
Beyond its impact on blood sugar levels, fiber offers multiple health benefits.
According to the Mayo Clinic, a diet rich in fiber can:
Improve digestion and prevent constipation.
Reduce LDL (“bad”) cholesterol levels, which protects against cardiovascular diseases.
Promote weight loss by increasing the feeling of satiety, helping to avoid binge eating.
Important considerations
Despite the benefits of fiber, it is crucial to consume it in adequate amounts. A sudden increase in fiber intake can cause gastrointestinal discomfort such as bloating and gas. It is advisable to introduce fiber gradually into your diet and stay well hydrated.
Plus, every person is different, especially those living with diabetes. Therefore, it is essential to consult with a doctor or registered dietitian to determine the appropriate amount of fiber based on individual needs. A health professional can help create a personalized eating plan that maximizes the benefits of fiber without causing digestive problems.
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