There are 2 different types of fibers, soluble and insoluble. The chewy feel of wheat kernels, popcorn, apple skin, nuts are insoluble fibers. Insoluble fibers do not dissolve in water. Soluble fibers include pectin, gums, mucilages, algal polysaccharides, and beta-glucan. They are mainly from plant cells. Soluble fibers can soak up water.
A recent study was conducted on 13 type 2 diabetics and reported in the New England Journal of Medicine. The patients ate the recommended American Diabetes Association diet which contains 24g of fiber (8g soluble and 16g insoluble) for 6 weeks. They then increase the fiber to 50g (25g soluble and 25g insoluble) in their diet for another 6 weeks. The results show that there is significant improvement in blood sugar level, insulin, cholesterol and triglyceride level.
This has shown that high fiber diet can help to regulate the blood sugar level and it helps to improve diabetes condition.
Why does eating high fiber helps diet?
This is because the rough parts of fibers help to slow down the absorption rate of carbohydrates and thus prevent the surges in blood sugar. The fiber also increases the viscosity of gastrointestinal contents. This in turns stopping gastric emptying and slowing the sugar absorption.
On the other hand, a sugary low diet is prone to create high demand for insulin in our body. Over the time, the pancreas is being burdened and unable to make enough insulin for the demand. This has finally lead to type 2 diabetes.
In conclusion, diet that contains high fiber from fruits, vegetables and grains help diabetics control their blood glucose level. It also helps to reduce the obesity and maintain the weight in healthy range. So, it is time for us to increase more fiber in our daily meals.