How Sweet It Is – Fiber Helps Combat Diabetes

By Alex White, MD

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Everyone knows the importance of getting enough fiber in their diet.  Fiber has been proven to help with everything from heart health to weight loss.  Research has shown that for every 7 grams of fiber that is consumed on a daily basis, you reduce your risk of stroke by 7%.  It is also a terrific way to improve digestive health and reduce the risk of kidney stones.  This means getting enough fiber in your diet is important to your overall health.  If you suffer from diabetes or have a family history of diabetes, fiber can also help you regulate your blood sugar. 

Eating food that is high in fiber is a great way to slow the body’s absorption of sugar.  That’s what all the experts say.  What they don’t tell you is why it works.  Basically, there are two kinds of fiber: Soluble and Insoluble.  Soluble fiber, such as is found in blueberries, cucumbers and nuts, dissolves into a kind of gelatin, that keeps you feeling full longer and slows down digestion. 

Insoluble fiber, such as that found in green leafy vegetables, celery, carrots and green beans, isn’t dissolved during digestion.  As a result, it adds bulk that helps the digestive tract eliminated waste from the body more quickly.  By adding fiber to your diet, you slow the appearance of glucose in the blood and reduces insulin secretion.  Studies have also indicated that high fiber diets can help people with Type 2 diabetes treduce serum glucose levels.

Can an Apple a Day Keep the Doctor Away?

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If you have or are at risk of getting diabetes, adding fiber to your diet is a good idea.  Foods that are high in fiber include everything from avocados (1/2 = 4g fiber) and broccoli (1/2 cup = 2.5g fiber), to asparagus (6 spears = 3g fiber) and almonds (12 = 2g fiber).  Some of the highest fiber content is contained in kidney beans (1/2 cup = 7g fiber), raspberries (1/2 cup = 4g fiber) and apples (1 = 4g fiber).  So it would appear that an apple a day really can keep the doctor away.

Whole grains are another terrific source of fiber.  Plus, they also contain antioxidants such as vitamins B & E, magnesium and iron.  Whenever you go to the supermarket, make sure that the bread, cereal and other prepared food contains whole grains along with at least 3-5 grams of fiber.  Whole grains include barley, buckwheat, corn, millet, oats, rice, rye, wheat and wild rice.  One way to determine how much fiber (not to mention sugar) is contained a packaged food is to read the label on the package. 

The other way to know what you are eating is to prepare the food yourself.  Cooking can be a great source of satisfaction as well as nutrition.  Raw vegetable dishes and cooked meals prepared with whole food not only allows the chef to determine fat content and portion size, but it can also be a source of pride that the entire family can enjoy.  With the Internet at your fingertips, it’s a snap to find thousands of diabetic recipes.

If you’re too busy to buy fresh ingredients, even frozen veggies can be a great source of fiber and nutrition.  Picked at the height of ripeness, today’s frozen food section is filled with vegetables of all kinds.  I routinely add frozen peas to everything from rice and soup, to scrambled eggs and mashed potatoes.   Another great way to use frozen veggies to add more fiber to your diet is to put them in a blender and make a smoothie.

A lot can be done with canned beans as well.  Add them to salads, mash them into paste (hummus), slow cook them in chili, refry them.  One of my favorite dishes is cassoulet, which contains white cannellini beans, carrots, and celery, all of which are rich in fiber.  This classic French dish is simple to prepare, especially if you have a crockpot. 

Plant vs Plant

Another way to add fiber to your diet is via fiber supplements.  The powdered variety can be added to food and mixed into beverages.  What could be simpler, right?  Before you run down to the drugstore however, you should know that all fiber supplements are not created equal.  While dietary fiber is found naturally in food, there are also manmade fiber that is made in plants (ie factories).  So the first thing you need to find out is whether the fiver supplement you are considering is a manmade product or is it food? 

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Some manufacturers use a chemical process to strip fiber from vegetables.  As a result, they are forced to add artificial flavors or sweeteners to make their product palatable.  A number of manufacturers also add fillers to their products.  If you are going to use a dietary fiber supplement, make sure it contains no additives

Whether it's aspartame, fillers or flavoring, other brands have additives. Microbefiber has NO additives! The contents of our product is designated by the FDA as GRAS, which is the FDA designation that a substance added to food is considered safe by experts and so is exempted from the usual Food, Drug and Cosmetic Act (FFDCA). Try Microbefiber and you will see the difference!

 

Whether through dietary means or via supplements, by adding fiber to their diet, diabetics CAN exercise control over their blood sugar levels.  That’s the sweet sound of success.

Alex White, MD is the Clinical Research Director of MicrobeFiber™