Fibre: The Carb That Helps You Manage Diabetes
We all need fibre to keep our internal plumbing humming like a fine-tuned engine. But most UK adults only get about half the fibre they need each day. Fibre is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It helps keep you regular, but it offers many other health benefits as well, especially for people with diabetes or pre-diabetes.
Health Benefits of Fibre
If you have diabetes or pre-diabetes, fibre is your friend because it helps with blood sugar control and weight management. It can also lower your risk of heart disease and some cancers. Specifically, fibre can help:
Control your blood sugar. Because the body is unable to absorb and break down fibre, it doesn’t cause a spike in blood sugar the way other carbohydrates can. This can help keep your blood sugar in your target range.
Protect your heart. Fibre prevents your body from taking in some fat and cholesterol, lowering your triglyceride and cholesterol levels to help reduce your risk of heart disease.
Maintain your digestive health. Fibre acts like a scrub brush, cleaning your digestive tract. It helps clean out bacteria and other buildup to improve gut health and help reduce your risk of colon cancer.
Keep you feeling full and help with weight management. Since fibre can’t be digested, it moves slowly through the stomach, making you feel fuller for longer. And many foods high in fibre tend to be low in calories, which can help with weight loss.
Types of Fibre
There are two types of fibre, soluble and insoluble. Each has important health benefits and plays a different role in the body.
Soluble fibre. This type dissolves in water and forms a gel-like substance in your stomach, slowing down digestion. It helps control your blood sugar and cholesterol, which can help prevent or manage diabetes complications. Soluble fibre is found in apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, and avocados.
Insoluble fibre. This type does not dissolve in water and typically remains whole as it passes through your stomach. It supports insulin sensitivity and helps keep your bowels healthy to keep you regular. Insoluble fibre is found in whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables.
Ways to Add More Fibre to Your Diet
On average a daily recommendation of 30 grams is appropriate. Think about it this way, 30 grams of fibre would be like eating about six apples a day. And although apples are a great source of fibre, eating six a day is not recommended or necessary. Instead, spread your fibre intake among different foods throughout the day. You can:
Have a fibre-friendly breakfast. Try avocado toast topped with chickpeas, or make a bowl of oatmeal with nuts and berries.
Choose whole grains. Look for bread that lists whole grain flour as the first ingredient. Swap out white rice for brown rice or quinoa. Try whole wheat pasta instead of regular pasta.
Focus on non-starchy vegetables. Start dinners with a salad. Or, add spinach, broccoli, or a bag of frozen mixed vegetables to your meals for a fibre boost.
Add beans or other legumes. Try adding legumes such as lentils and peas or different kinds of pulses to salads, soups, stews, or casseroles. Or you can puree legumes to make dips and spreads.
Snack on fruit, vegetables, nuts, and seeds. Choose fruits and vegetables such as apples, pears, bananas, or baby carrots to snack on. Keep almonds, sunflower seeds, and pistachios handy for a quick fibre-friendly snack.
Just remember to take it slow by adding a bit more fibre every few days. A sudden increase in fibre can lead to uncomfortable digestive problems such as bloating, gas, constipation, diarrhoea, or cramps. Drink plenty of water to help food move easily through your system.
Fibre in a Nutshell
If you have diabetes, a meal plan that includes the right amount of fibre can help you manage your diabetes and reduce your risk of complications. Talk with a dietitian or diabetes educator to help you create a diabetes meal plan that’s right for you. We know that managing diabetes can sometimes be overwhelming. And understanding how to get more fibre into your diet can be hard at first, but with time and knowledge, you’ll learn how to get enough of this important nutrient.
Extracts taken from https://www.cdc.gov