People with diabetes should be careful and careful in meeting the intake of food consumed daily. This is done to avoid a meaningful spike in blood sugar. Well, one way to control the blood sugar levels of diabetics is to consume foods high in fiber. And knowing What Foods Are High In Fiber For Diabetics
Why is fiber important for diabetics?
If you are one of the people who have diabetes, your doctor may recommend consuming more fiber. This is done because it is known to help diabetics in controlling their blood sugar, especially water-soluble fiber types.
So this way, fibrous foods are very beneficial for diabetics because fiber can slow the emptying of the stomach, so it can slow down the absorption of sugar by the body, which in the end makes blood sugar levels do not rise quickly.
Not only that, but foods high in fiber can also make you feel full for longer. As a result, this will prevent you from getting hungry easily and overeating. That is why the consumption of fibrous foods is very safe and even recommended for those of you who have diabetes.
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What is the actual amount of increased fiber intake?
An increase in water-soluble fiber intake of 10 grams daily for 5 years can reduce the amount of visceral fat by 3.7%. Visceral fat itself is a type of fat that accumulates in the space between abdominal organs, such as the stomach, liver, and intestines. Generally, a person who has visceral fat will be more at high risk of obesity which is closely related to the risk of diabetes.
What foods are high in fiber for diabetics?
Different types of foods high in fiber for diabetics are well consumed:
Fruit contains soluble fiber that can control blood sugar levels. Not only that, but soluble fiber can also help lower cholesterol levels in the blood. Some berries such as raspberries and strawberries include fruits that contain high fiber. Also, avocados, pears, apples, and bananas are known to contain high fiber.
You can get a high fiber vegetable intake from broccoli, carrots, spinach, sweet corn, tomatoes, potatoes, and so on.
A good high-fiber food source consumed for diabetics is red beans, black beans, almonds, and lentils.
Does brown rice include foods high in fiber?
In addition to those mentioned above, you can also get a high-fiber food intake that is safe for diabetics to consume from brown rice. For people with diabetes, brown rice is the most recommended food to be used as a staple food compared to white rice. The reason, brown rice has a higher fiber content with lower calories when compared to white rice.
Some benefits of a diet high in fiber to lower the risk of diabetes:
Increases insulin sensitivity
Some studies have found that a diet high in fiber for a week or a month could lower the biological markers of insulin resistance. This is because fiber has an anti-inflammatory effect.
Also, short-chain fatty acids produced fiber when fermented in the intestines can inhibit the breaking down of body fat reserves into free fatty acids. The breakdown of fat reserves will also lead to insulin resistance, slowing the release of glucose into the bloodstream.
Soluble fiber has the effect of slowing down the digestive process. This means the carbohydrates we eat more slowly are broken down into glucose. As a result, the release of glucose in the blood after we eat can be slower and blood sugar indirectly becomes high.
Signals to the liver to reduce glucose
The fermentation process in the intestines that signals the body to be more responsive to insulin turns out to also suppress glucose production in the liver.
Makes the stomach fuller
If we eat foods high in fiber, we will feel fuller and not get hungry quickly between meals. Soluble fiber also slows the passage of food into the gastrointestinal tract, so that nutrients are absorbed more slowly.
It can also make us feel more satisfied after eating. Maintaining weight loss habits of eating high fiber foods can also make it easier for us to maintain weight. The more fiber you inhale, the lower your weight and body fat.
Foods high in fiber are found in many types of our daily diet, such as fruits, vegetables, legumes, and whole grains.
How much fiber intake per day should be met?
The fiber needs in each person vary depending on age and gender. However, based on the 2013 Nutritional Adequacy Figures, it is known that the amount of fiber required by the community in a day ranges from 30-32 grams per day for adult women and 37-38 grams per day for adult men.
Usually, everyone’s fiber needs will decrease with age. That’s why it’s a good idea to consult a doctor first to know how much fiber intake is appropriate to your needs.
Can a High-Fiber Diet Also Have a Bad Impact If Done Excessively?
A diet high in fiber does have a myriad of health benefits, including lowering cholesterol and blood sugar levels and helping to lose weight. But be careful, if consuming too much fiber is also not good, it can even cause certain health problems. So, what is the safe limit of eating fiber in a day?
When you experience excess fiber, the body will give you several signs and symptoms, including:
- Stomach cramps
- Constipation or diarrhea
- Weight loss
- Intestinal blockages, especially in people with Crohn’s disease.
How much fiber intake is said to be excess?
Fiber is a digestible part of plants and belongs to the carbohydrate group. This fiber can be obtained easily through the consumption of fruits, vegetables, cereals, and other high-fiber foods.
Daily fiber requirements vary based on gender, age, and pregnancy or breastfeeding status in women. Based on adequacy figures, adult women need fiber at least 30 grams per day, while adult men need more fiber intake, which is about 38 grams per day. When you are pregnant, it is necessary to add 3 to 4 grams of additional fiber to the daily meal menu.
Tips for regulating a healthy diet for diabetes
These healthy diet tips are made to help diabetes control blood glucose and cholesterol levels, as well as blood pressure.
Not only that, the consumption of healthy and nutritious balanced foods can also maintain weight and reduce the risk of diabetes complications, including heart problems, stroke, to cancer.
Easy tips on how to set a healthy diet for diabetes exact type, quantity, and schedule. Because there are various types of diabetes, this dietary arrangement will certainly vary for each sufferer.
For people with type 1 diabetes, pay attention to the amount of carbohydrate intake that comes in. Since the body cannot produce the hormone insulin, diabetics need to estimate the number of carbohydrates consumed.
Also, diabetes must adjust to the hormone insulin injected into the body. This is done to keep blood sugar levels stable.
Whereas in type 2 diabetes, where the body’s cells become less sensitive to the hormone insulin, the principle is to maintain weight. Especially if diabetes is also overweight.
By losing weight, automatic blood sugar levels also tend to be more stable and controlled to prevent the risk of complications.