Step Up Fiber To Cope With Diabetes!
Diabetes mellitus is a major public health issue throughout the world. Consistently high blood glucose levels can lead to serious, life-changing, and even fatal complications. A healthy diet is an important part of managing diabetes and fiber has been shown to help. Fiber or roughage is the indigestible component of plant foods. Unlike fats, proteins and carbohydrates, which the body digests and absorbs, fiber is not digested by the body. Instead, it passes almost completely through the stomach, small intestine and colon before exiting the body. Based on its water solubility, fiber is classified into two broad categories: insoluble and soluble fiber. Most naturally available high-fiber foods contain adequate quantities of both soluble and insoluble fiber.
Health Benefits of Fiber —
- Fiber, unlike carbohydrates, does not cause a blood sugar spike. It delays the body’s absorption of sugar, preventing blood sugar spikes after meals.
- Dietary fiber appears to be linked to better insulin sensitivity and overall metabolic health.
- Fiber increases food volume without increasing caloric content as much as digestible carbohydrates, resulting in satiety, which helps to curb appetite.
- A high fiber diet promotes soft, regular bowel movements, thereby reducing constipation.
- The good bacteria that make up the gut’s microbiome feed on fiber and aid in its growth.
- Fiber can help lower cholesterol by preventing the body from absorbing fat and cholesterol, lowering the risk of heart diseases.
Strategies for optimum fiber intake —
- Choose complex foods over refined ones: While simple or refined foods (like maida) have undergone more processing and had the natural fiber altered or removed, complex carbohydrates will naturally contain the fiber that is present in the food. So, incorporate whole grains that are high in fiber into your diet. Learn to use half or all whole-grain flour in place of white flour when baking.
- Add more whole grains: Eat whole grains for at least half of your daily intake of grains. Whole grain is defined as having all of the grain’s components, which provides you with all of the nutrients. They are abundant in fiber. Whole wheat, barley, oats and millets are some examples of whole-grain alternatives.
- Avail a lot of vegetables: A surefire way to increase fiber intake is to eat a wide variety of fruits and vegetables. Vegetables are high in fiber and low in calories. Carrots, beets, sweet potatoes, broccoli, artichokes, brussels sprouts, kale, spinach and tomatoes are among the vegetables high in fiber. Practice eating the vegetables before the main meal.
- Include pulses and legumes: One of the most adaptable and nutrient-dense foods are legumes and pulses. Some excellent sources of fiber include lima beans, split peas, chickpeas, kidney beans and lentils.
5. Grab some fruits: Fruits are a healthy snack or meal replacement. Peels offer the roughage necessary for a healthy digestive system and to avoid constipation. Fruits such as apples and pears should be eaten with the peel on since peeling can reduce the amount of fiber in them. Consume whole fruits as opposed to fruit juice. Apples, pears, strawberries, avocados, raspberries, bananas, blueberries and blackberries are some fiber-rich fruits.
6. Embrace seeds, nuts and dried fruits: You can easily increase your intake of fiber by purposefully including a small serving of nuts, dry fruits and seeds. Although you should be aware that nuts and dried fruits are high in calories, they are both healthy, high-fiber snacks. Almonds, pistachios, walnuts, dates, figs, apricots, sunflower seeds, pumpkin seeds, chia seeds, and flaxseed are some fiber-rich nuts and seeds.
7. Make a sound decision: Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all excellent choices for healthy snacks. The simplest way to increase your intake of fiber is through salad preparation. It is possible to make a salad out of fruits, vegetables, pulses, legumes, nuts and seeds. Here are a few examples: Salads of pears and apples, mixed sprouts and beets, kidney beans, fruit and nut chia salad, and walnut and cherry tomato salad.
Fiber-rich foods are beneficial to one’s health. One easy way to increase the fiber intake is to include a high fiber food at each meal. Improve the fiber intake by choosing more complex foods rather than refined foods, adding more whole grains to the diet, including vegetables, legumes, and pulses, having a fruit, and also by including nuts, dried fruits and seeds, and making a healthier choice overall. However, too much fiber at once can cause intestinal gas, bloating and cramping. As a matter of fact, gradually increase the fiber consumption. A balanced diet allows for optimal fiber intake, contributing to a healthy lifestyle. 😊
References:
https://pubmed.ncbi.nlm.nih.gov/19335713/
https://www.webmd.com/diet/ss/slideshow-high-fiber-foods
https://www.healthline.com/nutrition/16-ways-to-eat-more-fiber
https://www.medicalnewstoday.com/articles/146935
