Like many, I’ve known for many years that a certain amount of fibre is recommended in the diet but I did not understand that fibre could be additional to a person like myself who has diabetes in the right quantity.
Recently, I found an article on diabetic health that alerted me to the potential of diabetic fibre. I simply wanted to find out more about dietary fibre after reading this post, and I found out, among others, that foods obtaining fibre can help reduce the risk of diabetes and cardiac problems.
Fiber is a carbon which, like some other forms of carbohydrate, is not broken down to glucose. Soluble fibres, when ingested, move through the small intestine and stomach into the big intestines, would be the components of plant food that cannot be digested in the human digestive system. The fibre absorbs water and supplies bulk, which allows the removal of body waste.
There are two types of fibre, which are insoluble and soluble.
Fiber is soluble in fruits, vegetables and beans and helps reduce blood sugar levels at quantities sufficient – a significant concern of many people living with diabetes. Fiber is credited to contribute to reducing LDL cholesterol levels.
Fruits and veggies, along with other micro nutrients, can also be full of vitamins, minerals and antioxidants that can protect you against diabetes in various ways.
Some are only healthy sources of fibre, but some cereals. The packaging of cereals should provide over four grammes of fibre for fibre per serving, some of which have even more.
Grains and bread can also be a fibre source; one slice of whole wheat bread, for example, is made up of two grammes of fibre, other breads are reduced, an additional justification for testing markings. When less than one g of fibre is present in a slice of bread, it is not necessary.
Regardless of how it is considered, these foods can be seen in the diabetic as important items in the diabetic diet and should be included in any diabetic food list.
There is not unanimously consensus between scientists as to how much fibre should be in the diet, but health scientists are generally aware of the need for fibre.
The traditional American diet contains inadequate fibre for the best possible health, perhaps about half or maybe less. A dietary intake of 20 to 30 grammes is recommended by the American Diabetes Association for most adults. Medical studies have shown that 50 g of fibre a day increases blood sugar and reduces even cholesterol in type 2 diabetics.
There are around 28,35 gramme in one ounce to translate weights into/from calculation of the metric system.
About 2.2 pounds per kilo are available, a pound of around 0.45 per kilo.
But a person’s weight is dependent on the amount of fibre required to maintain the best level of health. Greater and heavier people generally need more than light and smaller men and people need more than women. One medical reference indicates that a person weighing 150 pounds has 30 to 35 grammes, a person weighting 175 pounds 30 to 45 grammes, and a person weighting 200 pounds 40 to 45 grammes.
It is important to ingest both insoluble and soluble fibre, indicating that three times more fibre is insoluble than soluble fibre.
However, the addition of several fibres to the diet can also lead to complications, so it is crucial that you consider the estimated quantities you eat so that they stay within an acceptable range.
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Do not ignore the need for fluids, water An increased consumption of fibre often needs an increased water intake.
Conclusion: roughage is good in diabetic diet The United States Department of Agriculture (USDA) publishes that “… dietary fibre may have healing benefits in prediabetic metabolic conditions and in preventing the cardiovascular complications of diabetes.” with a careful reference to a diet that contains soluble fibre.
Besides its effects on blood sugar and cholesterol levels, it has a broader scope for soluble fibre consumption. It tends to be beneficially linked with other diseases such as intestinal and bowel diseases at colon cancer rates.
Comments of the author:
I am a diabetic of type 2 and for years have been having problems similar to many of my colleagues with blood sugar regulation and management.