Fiber has no sex appeal. The admonition to eat more “roughage” is as old as the hills. Heard it a million times. Been there, done that.
Problem is, most of you still aren’t doing that. In fact, though optimal health requires at least 30 grams of fiber daily, Americans average one-third to one-half this amount. But if a drug or a nutritional supplement had as many positive effects on health as fiber does, I guarantee you’d be taking it with every meal.
Most of you know that adequate fiber intake ensures regularity and protects against colon disorders, from constipation to hemorrhoids to cancer. But did you know that it also helps regulate blood sugar levels?
A high-fiber diet is one of the most powerful tools for the control of type 2 diabetes. Fiber slows absorption in the gastrointestinal tract, promoting a gradual rise in blood sugar levels, followed by a gradual release of insulin. It also improves the body’s sensitivity to insulin, combating insulin resistance and helping insulin do its job of ushering glucose into cells.
In a study comparing a diet containing 24 or 50 grams of fiber daily, blood glucose levels were reduced by 10% with the high-fiber diet — a blood sugar-lowering effect equal to that of oral diabetic drugs! This high-fiber diet had an additional benefit that diabetes drugs can’t match: It significantly reduced levels of total cholesterol, LDL (“bad”) cholesterol and triglycerides.
The best type of fiber for improving blood sugar control is soluble fiber — so called because it “dissolves” or forms a gel-like substance in water. Foods rich in soluble fiber include legumes, apples and citrus fruits. Another great form of supplemental fiber is the dietary supplement glucomannan.
The suggested dose is 1/2 teaspoon (2.5 grams) mixed in an eight-ounce glass of water, two or three times daily, 30 minutes before meals (drink it quickly before it thickens). Avoid glucomannan capsules because they may stick and expand in the esophagus.
Yours in good health,
Dr. Whitaker
Want to learn more about diabetes control? Visit DrWhitaker.com.
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