The dietary choices we make significantly influence blood sugar regulation, particularly for individuals with diabetes. Additionally, a well-balanced diet supports cardiovascular health and enhances digestive function. In a discussion with HT Lifestyle, Dr. Vilas Shirhatti, Technical Director and Nutrition Consultant at Naturell India Pvt. Ltd, stated, “Fibre, present in plant-based foods, is categorized into soluble and insoluble types, both of which are essential for effective diabetes management. Insufficient fibre consumption can lead to issues such as constipation, irritable bowel syndrome, and various other health complications.”

Here are the ways in which a high-fibre diet can aid in diabetes management:

Slows digestion and controls blood sugar levels:

Soluble fibre, which dissolves in water to create a gel-like substance, slows the digestive process, thereby preventing sharp increases in blood sugar levels following meals. This type of fibre is found in foods such as oats, apples, pears, and legumes, and it helps sustain consistent energy levels throughout the day.

Reduces cholesterol and supports heart health:

Fibre interacts with cholesterol in the digestive tract, aiding in the reduction of LDL (bad cholesterol), triglycerides, and very low-density lipoprotein (VLDL). Lowering cholesterol is crucial for reducing the risk of cardiovascular diseases, which are prevalent among those with diabetes. Foods high in soluble fibre, including black beans, Brussels sprouts, and almonds, are instrumental in fostering heart health.

Improves gut health and digestion:

Insoluble fibre increases stool bulk and encourages regular bowel movements, thus preventing constipation. A healthy gut microbiome, supported by fibre intake, improves insulin sensitivity and blood sugar control. Foods such as lentils, chickpeas, and whole wheat bread nourish beneficial gut bacteria, enhancing digestion and metabolic health. Furthermore, fibres serve as nourishment for healthy gut bacteria, promoting their growth and the production of short-chain fatty acids that facilitate mineral absorption.

Promotes healthy weight management:

Foods high in fiber are typically low in calories yet substantial in volume, which aids in prolonging feelings of fullness and curbing overeating. This is crucial for managing weight, a key component in controlling diabetes. Incorporating fiber-rich options such as sweet potatoes, artichokes, and mixed berries can help sustain satiety.

Helps reduce blood sugar spikes after meals:

Fiber slows down the absorption of glucose, thereby preventing abrupt increases in blood sugar levels following meals. Consistent intake of fiber enhances insulin sensitivity, facilitating better regulation of blood sugar.

Lowers the risk of diabetes complications:

Fiber plays a vital role in managing blood sugar and cholesterol levels, which in turn diminishes the risk of heart disease, stroke, and nerve damage. A long-term commitment to fiber consumption can lower the risk of developing Type 2 diabetes and enhance overall metabolic health.

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