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.