Dependence on grain
By eating fruits, vegetables or grains, you digest large amounts of vitamins and minerals. But what do you not digest? Fibers. This is because fiber is the part of plant foods that are essentially indigestible. Instead of being absorbed during digestion, like other nutrients, 2 types of dietary fiber pass through the body with benefits particularly appreciated by people with diabetes.
Insoluble fiber does not dissolve in water
They constitute the "intestinal ballast", they are found in the peel of fruits, root vegetables and certain types of seeds and nuts. They pass through the digestive tract remaining essentially intact. During their passage through the body, the insoluble fibers absorb water, soften the stools, increasing their volume while helping the transit of food through the digestive tract, which they “scour”. In this way, insoluble fiber helps regulate bowel function and prevent constipation. Insoluble fiber can also be a big help for those trying to lose weight. Indeed, as they take some time to pass through the body, they give you the impression of satiety and you eat less.
Soluble fiber, on the other hand, dissolves in water
They are found in certain green vegetables, fruits and legumes (peas, beans and lentils), in oat bran, rice bran, psyllium and barley. As they pass through the body, soluble fiber turns into a gelatinous substance that sticks to the digestive tract. This gelatinous paste traps substances associated with cholesterol, slows gastric emptying and delays the absorption of glucose in the small intestine.
Lowering cholesterol levels can reduce the risk of heart disease associated with diabetes. In addition, a slowing of glucose digestion and absorption facilitates the control of blood sugar spikes after meals. Some researchers believe that over time, the recurrence of blood sugar spikes after meals can double the risk of suffering a heart attack or stroke.
Most North Americans consume only 4g to 12g of fiber per day, while the recommended daily intake is more than 26g to 35g. Some specialists even recommend that people living with diabetes consume up to 50 g of fiber per day.
However, there is no need to worry because fiber is found in many foods. Plus, since fiber isn't digested, you don't have to worry about the calories it will add to your daily count! Gradually add fiber to your diet, as it can upset your digestive system at first. Bloating is common, but goes away after a few weeks.
When choosing your fiber sources
consider both the fiber content and the glycemic index of these sources, as this index measures the magnitude of a food's effect on your blood glucose levels. Research has shown that adults with type 2 diabetes who eat lots of foods high in fiber and low on the glycemic index have better cholesterol levels and better control of their blood glucose levels.
Note: People living with diabetes undergoing insulin therapy should closely monitor their carbohydrate intake, but fiber is considered separately.
