How does fiber factor into diabetes control? It keeps blood sugar from spiking after a meal by slowing down the speed at which food is digested, according to the American Diabetes Association. A high-fiber, low-fat diet can also reduce the risk of cancer, cardiovascular disease, high blood pressure, and obesity. Fiber has a favorable effect on cholesterol too.
There are two types of fiber in foods: insoluble fiber, found in vegetables and whole-grain products, and soluble fiber, found in fruits, oats, barley and beans. Insoluble fiber improves gastrointestinal function, including preventing hemorrhoids, diverticulosis, and colon and rectal cancer. In large amounts, soluble fiber can prevent your body from absorbing glucose and cholesterol. Unfortunately, most Americans eat only 8-10 grams of fiber daily, not the recommended 20-35 grams a day from a variety of foods.
You can increase fiber by eating beans (1/2 cup cooked results in 6.9 g total fiber, 2.8 g soluble), oat bran (1/3 cup dry results in 4 g total fiber, 2 g soluble), barley (1/4 cup dry results in 3 g total fiber and 0.9 g soluble), oranges (1 small orange results in 2.9 g total fiber, 1.8 soluble), and oatmeal (1/3 cup dry results in 2.7 g fiber, 1.4 soluble). Another way to increase fiber in your diet is to take a tablespoon of psyllium fiber (Metamucil) at bedtime.
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