Why you need more fibre in your diet, if you’re diabetic?
Amongst the first things a person diagnosed with type-2 diabetes is usually told is to embrace a fibre-rich diet to help control blood sugar from spiking. If you are intimidated by the thought of revamping your diet to include more fibre in it, don’t be. It’s not as complex as it sounds. Much of the food our ancestors ate, was fibre-rich. Over the years, with the advent of processed foods, we have eliminated them from our daily use. We need to revisit them, reintroduce them to our kitchens and go back to a lot of simple, healthy, wholesome food habits. And for the sake of our health in the long run, it’s worth it.
If you have been diagnosed with type-2 diabetes, the kind of food is equally important as the amount. And when you're monitoring the kind of food you consume, it's best to keep the fibre content up.
Here’s why:
1) Fiber is not easily digested by our system. And this works to our advantage, because it slows down the impact that carbohydrates have on your blood sugar. When the intestines take longer to digest fiber-rich foods, the rate at which glucose is released into your bloodstream is automatically slowed down.
2) Soluble fibre found in things like oats, bran, legumes, fruit that is rich in pectin, and root vegetables are especially beneficial for patients of diabetes. Soluble fibre helps control blood sugar by slowing down the release of glucose into the bloodstream, and thereby lowering the postprandial (postmeal) rise in blood sugar. But it is also found to lower insulin requirements in those with type-1 diabetes.
3) Insoluble fibre is the bulky fibre that provides roughage and prevents constipation. It helps pass food through the digestive tract at a normal rate, so that nothing is left behind to slowly release glucose into the system. It also helps to prevent some types of cancers. It is present in wheat bran, whole grain breads and cereals, fruits and vegetables.
What should you eat?
The Dietary Reference Intake for fiber is 38 grams per day for men aged 50 and under and at least 25 grams per day for women aged 50 and under. However, consuming even more fiber than this may be beneficial for diabetics.
Any food with at least 5 grams of fiber per serving, is a rich source, and foods that contain at least 2.5 grams are good too. Beans, whole grains, nuts and fruits and vegetables, especially those that contain edible peels and seeds are all good ways to increase fibre, whether you are diabetic or not.
Here are some simple rules to up the fibre intake in your diet:
- Eat more whole grains. Avoid their refined variants, keep husks on, and try and begin your day with a serving of this rich source of fibre. Whole grain bread, multi-grain parathas, bran or oats cereals are excellent sources.
- Eat a variety of vegetables. Include 2-4 kinds of vegetables across lunch and dinner. Including leafy greens increases fibre by much more.
- Eat at least 3 servings of fruit every day, preferably with the peels on, wherever possible.
- Add beans and legumes to your meals. In salads, dals and healthy snacks is a good way to introduce them.
- Avoid processed foods that tend to eliminate natural fibres that are good for you.
- Take it slow, increasing one serving per week, till you reach a comfortable level of fibre intake. Too much too soon may turn you off and may be a burden on your digestive system.
The truth is, a fibre-rich diet not only helps patients already diagnosed with diabetes, but also cuts an average person’s risk of developing type-2 diabetes by nearly a fifth. Research shows a just 26g of fibre a day - half the weight of a typical chocolate bar - can do this for all of us. There’s no better way to ensure you are guarded from diabetes than to include this vital food group in your life.