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Dietary fiber is a type of carbohydrate just like sugars and starches . This sometimes can be confusing for people living with diabetes. Carbohydrate is the macronutrient that has the biggest impact on glucose. So, does fiber have any effect on your glucose levels?
The short answer is no. Fiber does not raise glucose levels because it is not digested by the body.
Fiber is the structural portion of fruits, vegetables, grains, nuts, and legumes that cannot be digested or absorbed by your body. Therefore, fiber does not provide calories nor glucose for energy.
So if fiber does not provide glucose to the body for energy, why should we eat it? There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol levels and help with steady glucose levels. Oatmeal is an example of this type of fiber. Common sources of fiber are wheat, corn, or oat bran legumes nuts and vegetables and fruits.
So how much fiber should I eat? Research suggests the average person should eat between 20-35 grams of fiber each day. Most Americans eat about half that amount. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day particularly soluble fiber were able to manage their glucose levels easier than those who ate less fiber.
Some ways to increase the fiber content of your meals:
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Soluble fibre binds with water to form a gel and this has been shown to have beneficial properties in slowing down digestion and the absorption of energy from the food.
The way soluble fibre behaves has benefits for lowering cholesterol, improving blood glucose levels, reducing appetite and improving heart health.
Insoluble fibre, which does not dissolve in water, also plays a necessary role in helping matter to move through the gut efficiently, helping to reduce bowel problems such as constipation, haemorrhoids and diverticulosis.
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The easiest way youre going to get foods with the most fiber is by sticking to fruits and vegetables. Fruit and vegetable skin in particular has the majority of the fiber present in them so if youre eating an apple, instead of peeling it, leave the skin on, Tasha Temple, MS, CDE, registered dietitian with Gwinnett Medical Center in Atlanta, told Healthline.
When it comes to fiber, more isnt necessarily better. Temple cautioned that eating too much, especially if youre not drinking water, can cause discomfort and constipation.
She added that we should shoot for 25 to 30 grams of fiber per day, however, anything over that and you need to make sure youre drinking enough water to make sure that fiber is activated and able to move through the digestive system.
According to the , foods with the highest fiber content include:
- high-fiber bran ready-to-eat cereal: 14 grams in ¾ cup
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- shredded wheat: 5 grams in 1 cup
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