In a review of several randomised control studies conducted, high fiber diet was associated with better glucose metabolism in both diabetes and nondiabetes patients.
The consensus is that the high fiber diet not only improves the glycemic control in a diabetic patient but also decreases the risk of developing diabetes in others. Let us see how this high fiber diet helps you in controlling diabetes.
Cripples down absorption of glucose
Fibers occupies much of the space in the intestines. This leads to both reduction and slowing down of absorption of glucose from the intestine.
Reduction of glucose absorption - overall reduction in glucose load to the body.
Slowing of glucose absorption - more prompt insulin release and a positive effect on insulin sensitivity.
A feeling of fullness-satiety
The soluble fibers absorb water and swell in the intestine and insoluble fibers add bulk, both of which creates a sense of fullness. This satiety fulfilling feature of the fibers helps in reducing appetite and finally leads to decrease in carbohydrate intake.
How much to consume - RDA
- Recommended daily allowance of fiber varies from 18-30g depending upon the age.
- Foods containing more than 6g for every 100g is considered as a good source.
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