With the increasing incidence of chronic diseases such as diabetes among middle-aged and elderly people, there is a growing public awareness of healthy lifestyles.
Dietary fiber is often mentioned in health-related discussions, especially in diabetes management, and it is known as "the right-hand man for stabilizing blood sugar". So, is there any scientific basis for this claim?
1
The role of soluble fiber
Slows down digestion and absorption
Soluble fiber is able to form a gelatinous substance that slows down the digestion of food in the stomach and prolongs the time that food stays in the small intestine, thereby slowing the rate of absorption of sugar and helping to stabilize blood sugar levels.
Lowers blood sugar
Soluble fiber can reduce postprandial blood sugar spikes and, for diabetics, help control blood sugar levels and reduce blood sugar fluctuations.
Lowers cholesterol
Soluble fiber adsorbs bile acids and reduces the reabsorption of bile acids, which in turn encourages the liver to synthesize more cholesterol to replenish bile, ultimately lowering low-density lipoprotein cholesterol (LDL-C) in the blood and contributing to cardiovascular health.
Promotes satiety
Soluble fiber absorbs water in the intestines and swells to form a gelatinous substance that can increase satiety and help control appetite, which can help with weight management.
Relieves constipation
Soluble fiber increases the volume of intestinal contents, helps soften stools, promotes bowel movements, and helps relieve constipation.
Promotes gut health
Soluble fiber provides food for probiotics in the gut, helping to maintain the balance of intestinal flora and promote gut health.
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6 kinds of ingredients are rich in soluble dietary fiber
oats
Oats are a great source of soluble fiber, especially oatmeal and oat bran. They can form a gelatinous substance in water, which helps stabilize blood sugar and lower cholesterol.
legume
Legumes such as pods, black beans, red beans, and mung beans are rich in soluble fiber. They are also a good source of high-quality protein and minerals.
Apples and pears
These two fruits contain more soluble fiber, especially in their pulp and skin. Eating whole apples or pears can get more fiber.
carrot
Carrots contain a lot of soluble fiber, and they're also rich in vitamin A and other nutrients.
linseed
Flaxseed is a good source of soluble fiber, along with omega-3 fatty acids and other healthy fats.
broccoli
Broccoli is a nutritious vegetable that contains a lot of dietary fiber, vitamins C and B12, and a variety of trace elements that are beneficial to the human body. These dietary fibers can help regulate the absorption rate of sugar in the stomach and intestines, effectively reducing the rate of blood sugar rise.
3
What kinds of whole grains to eat for diabetes
oats
The soluble dietary fiber in oats lowers blood sugar and cholesterol, making it an ideal food for diabetics.
Hsien
Barley is rich in dietary fiber and minerals, making it a healthy choice for diabetics.
brown rice
Brown rice contains more dietary fiber than white rice, which can slow down the absorption of sugar and help with blood sugar control.
corn
Corn is a coarse grain that contains a lot of dietary fiber, but be careful not to eat heavily processed corn products.
Potato
Sweet potatoes and potatoes are rich in dietary fiber and minerals, but diabetics need to pay attention to moderate consumption and avoid excessive intake of carbohydrates.
Multigrain rice
Mixed with brown rice, barley, red beans, mung beans and other grains to make multigrain rice, you can get rich dietary fiber and nutrients.