Fiber and type 2 diabetes

The fiber they are a group of substances that we find in cereals and vegetable foods. Although many of these substances can not be digested by the enzymes found in the digestive system, there are some types of fibers that are absorbed by the digestive system after being attacked by the intestinal microbial flora.

fiber and diabetes

It is the one named as Dietary fiber , which provides very important health benefits: one of its ideal properties is its prevention or natural remedy of constipation, as it increases the volume of feces and helps to reduce therefore the time they remain in the intestine.

But it also contributes benefits for type 2 diabetes . And not only because it is a nutrient that does not raise blood glucose because it can not be digested.

Benefits of fiber for type 2 diabetes

The foods rich in fiber are foods especially recommended for people with type 2 diabetes .

On the one hand they are characterized as foods that do not raise blood glucose, especially because they tend to have a generally low glycemic index.

It is also capable of mitigate the impact that sugar carbohydrates have on blood , because the intestines take a little more time to digest them.

This translates precisely into what we indicated in the previous line: it delays the release of glucose into the bloodstream.

Sources of fiber for people with type 2 diabetes

  • Fruits : the apple and the pear with skin stand out.
  • Vegetables : lentils, chickpeas and dried beans.
  • Cereals : oatmeal (especially oatmeal).
  • Whole grains : especially whole grain products, such as whole wheat bread.

How much fiber is it recommended to consume each day?

Many nutritionists agree that one recommended amount of fiber to consume every day is around the 25 grams of fiber per day .

In this sense, it is best to start the first week by taking around 5 grams a day. The next week go from 5 to 10. So gradually until you reach 25 grams of fiber per day.

If you want to know more about fiber and its consumption, we recommend reading the following articles:

  • How much fiber to consume a day?
  • Amount of fiber recommended per day
  • How to increase the daily amount of fiber in the diet

Image | dimnikolov

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