Fiber and Diabetes
Diets that
include high fiber fruits, vegetables, and grains can
help diabetics control blood sugar.
Much
research has shown the benefits of specific diets on
diabetes. But what effect does fiber actually have on
diabetes? Recent research shows that high fiber diets
can help control blood sugar. Insulin, cholesterol, and
triglyceride level also improved.
Fiber
comes from plants, the part that is not digested or
absorbed and thus provides no calories. Fiber is a type
of carbohydrate. It is found in fruits, vegetables,
whole grain breads, and cereals, legumes (kidney beans,
chickpeas, lentils), seeds, and nuts. Only plant foods
contain fiber.
There
are two difference kinds of fiber: soluble fiber and
insoluble fiber. The chewy feel of wheat kernels,
popcorn, apple skin, and nuts is due to insoluble
fibers. These fibers are essential to the cellular
structure of plants and include cellulose,
hemicelluloses and ligin. Insoluble fibers do not
dissolve in water.
Soluble
fibers include pectin, gums, mucilages, and algal
polysaccharides. Most soluble fibers come from plant
cells, although pectin is part of the cell wall. Soluble
fibers generally have a more gummy or mushy feel like
oat bran or cooked kidney beans. These fibers can soak
up water.
The
fiber content varies according to the plant species and
stage of maturation. Seeds, berries, fruit skins, and
the bran layers of cereal grains generally contain
larger amounts of fiber.