Benefits of high fiber diet for diabetics
Benefits of high fiber diet for diabetics
Not just as an advice from your long living grandparent, any person who observes a healthy diet would have told you to eat real food and more fiber. Simply put, fiber fills you up for a long period of time, stave off cravings and hunger pangs.
What are the other health benefits of fiber and how will it help manage your diabetes?1, 2, 3, 4
Fiber is the “bulk” part of the foods you eat
The fact that fiber is filling is seemingly dramatized in diet trends, pitting whoever is marketing it to argue the miracle item. Some would even believe that eating fibrous foods is akin to chewing bark or dry sugar cane.
Fiber is actually quite abundant and comes in many tasty forms. It is found in many Myanmar favorite fruits, vegetables, grains, beans, and if you will, is also a bulk of nutritional supplements sold in the country.2
Fibers are called the bulk of the food because they are the parts our bodies cannot digest or absorb. We do not technically produce the enzymes to break dietary fibers down, it is done by the good bacteria (pre-biotics) that live in our gut. This further helps maintain nutrient absorption, your immune system, and bowel movements.1
What types are there and each of their benefits?
There are two types of dietary fibers.
Soluble Fiber – it is the type that is easily soluble in water and aids in lowering cholesterol and glucose levels in the body. It does it by slowing down the absorption of sugars and fats from the food you eat. This in turn lowers inflammation in the body due to your dietary choice. If you do not have diabetes, high fiber diets can reduce the risk of developing Type 2.1, 2
Insoluble Fiber – This is the fiber that helps get things moving through your digestive tracts. If you have irregular bowel movements, more fiber in your diet can help regulate or at least ease the uncomfortable symptoms. These fibers do this by binding water to them and becoming viscous. If things move around better in the body, less inflammation, better distribution of nutrients, and other organs of your body will not have to double time to get rid of waste.1, 2
Best Fiber Options
Best advice for good fiber is to keep it whole and keep it as natural as possible. For a diabetic, it is recommended to have 35 to 50 grams of fiber per day.2 The most recommended Myanmar fiber options are lentils, kidney beans, white beans, brown rice, seasonal avocados, and golden pears. In vegetables, we have Gai lan (Chinese broccoli) or any other dark green leaves we already enjoy. Even fresh home popped popcorn contains a good amount of fiber for your snacking desires.
Whole foods rich in fiber keep you full longer and feel less inflamed, but for those who need extra help, the various nutritional supplements from Glucerna can help. Enriched with essential vitamins, minerals, and fiber in every serving for efficiency, Glucerna as a replacement for some meals or as an accompanying item can help you further manage your diabetes. Accompany a planned diet with exercise and you are pretty much on your way to living well with diabetes. But as before, before starting on a diet plan or want to know how much Glucerna is appropriate for you, consult a Medical Professional or a Nutritionist of your choosing.3, 4
References:
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- https://diabetesaction.org/article-fiber
- https://www.everydayhealth.com/hs/type-2-diabetes-live-better-guide/fiber-rich-foods-pictures/
- https://glucerna.ca/en/products