Living with diabetes or prediabetes can feel like a constant battle.
But what if managing your blood sugar didn’t have to be so overwhelming?
Let me share a secret: fiber.
Yes, that simple, often ignored nutrient can play a powerful role in helping you take control of your health.
From stabilizing blood sugar to improving insulin sensitivity, fiber has been shown to be a secret weapon for those managing diabetes or prediabetes.
It’s not just about what you eat, but how the right foods, like fiber-rich ones, can work for you instead of against you.
Here’s how fiber helps diabetes and prediabetes and WHY it’s such an essential part of managing your health.
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: Choose 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?
Don’t let diabetes or prediabetes control your life. Discover how a simple change can lead to a significant improvement in your well-being.
Click here to learn more about Irvingia Gabonensis IGOB131 and start your journey to a healthier life today.
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REFERENCES
https://pubmed.ncbi.nlm.nih.gov/10805824/
https://www.medicalnewstoday.com/articles/high-fiber-diet-diabeteshttps://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