How fiber helps manage diabetes (and prediabetes)

Diabetes and prediabetes are daily battles, but what if I told you that a simple change in your diet could make a big difference in your well-being?

Fiber, an essential but often overlooked component of our diets, has the potential to become a powerful ally for those living with diabetes or prediabetes.

Here are some of the ways fiber intake helps manage diabetes and prediabetes:

1. Helps stabilize blood sugar levels.

Fiber slows the digestion and absorption of carbohydrates, which helps prevent blood sugar spikes after meals.

2. Improves insulin sensitivity.

Fiber has been shown to improve insulin sensitivity, which can help the body use insulin more effectively and improve blood sugar control.

3. Promotes satiety.

Fiber-rich foods tend to be more filling, which can help control appetite and prevent overeating, ultimately leading to better weight control.

4. Reduces cholesterol and triglyceride levels.

High blood cholesterol levels are a common complication of diabetes, and fiber consumption has been shown to help reduce LDL (“bad”) cholesterol and triglyceride levels.

5. Reduces the risk of cardiovascular diseases:

By leveling LDL cholesterol and triglycerides, fiber can help reduce the risk of heart disease, which is a common complication of diabetes.

6. Weight control:

Insoluble fiber helps control weight by promoting satiety and reducing appetite, which may be beneficial for weight management and insulin sensitivity.

7. Digestive health promotion:

Fiber helps maintain a healthy digestive system by preventing constipation and promoting bowel regularity.

How to increase your fiber intake?

Increasing your fiber intake doesn’t have to be complicated. Here are some simple ways to do it:

Choose fiber-rich foods: Fruits such as apples, pears, berries and oranges are rich in fiber, as are leafy green vegetables such as spinach, kale and lettuce. Legumes, such as beans, lentils and chickpeas, are excellent sources of fiber and protein. Whole grains such as oats, brown rice and quinoa are rich in fiber and essential nutrients. In addition, nuts and seeds, such as almonds, walnuts, chia seeds and flax seeds are also high in fiber.

Healthy snacks: Opt for fiber-rich snacks such as carrot or celery with hummus, apple slices with almond butter or a handful of nuts and seeds.

Fiber toppings: Sprinkle chia seeds, crushed flax seeds or unsweetened coconut flakes on yogurts, smoothies, salads or oatmeal to add additional fiber and texture.

Read food labels: Check food labels and choose foods with more than 3 grams of fiber. According to the American Diabetes Association, any food containing 5 grams of fiber is considered an “excellent” source of fiber.

Consider a supplement: In addition to fiber-rich foods, there are other options that can help you reach your goals of consuming more fiber on a daily basis. One of these is Irvingia Gabonensis, a natural supplement derived from the seeds of the African tree of the same name. This supplement contains an extract called IGOB131®, which has been studied for its ability to support weight loss and lower blood sugar levels. By supplementing your diet with Irvingia Gabonensis, you can get a concentrated dose of soluble fiber, as well as other health-promoting nutrients.

Ready to transform your life?

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REFERENCES
https://pubmed.n cbi.nlm.nih.gov/10805824/
https://www.medicalnewstoday.com/articles/high-fiber-diet-diabetes https://www.medicalnewstoday.com/articles/high-fiber-diet-diabetes https://www.medicalnewstoday.com/articles/high-fiber-diet-diabetes
https://www.drugs.com/npp/african-mango.html https://www.drugs.com/npp/african-mango.html