Research shows that fiber helps lower the rapid rise in blood sugar levels that occurs after eating foods that contain carbohydrates. It slows down the absorption of carbs in the intestinal tract, therefore it helps to blunt the impact of eating carbs in people who have diabetes type 1 or type 2. Soluble fiber is really a ‘wonder food’ for diabetics.

There are two main types of fiber:

1. Insoluble Fiber: Insoluble fiber does not dissolve in water and contributes roughage or bulk to your intestinal tract…it is linked to preventing constipation.

2. Soluble Fiber: Soluble fiber is the one that is really beneficial to the type 2 diabetic… it has more benefits for blood sugar control. The soluble type of fiber is ideal as it:

• does not contribute to raising blood sugar levels. This means you could really eat anything high in fiber and not worry about raising your blood sugar levels as much as when you eat the same food without fiber. For example: a whole orange as opposed to an orange juice… fiber is removed in the juicing process.
• increases the viscosity of food in your stomach and small intestines by it’s gel-like action… this actually slows down the digestion and emptying time. Therefore the rate of absorption into your blood-stream is also slowed down and you do not get sugar spikes. So a high-fiber meal means the carbs in the food are released slowly into your blood and the rise in your blood sugar is gradual after eating. This means your body needs less insulin to lower your sugar level.
• lowers the amount of available carbs in any food. What that means is the more soluble fiber there is in the food you eat, the less of the other kind of carbs, starch and sugar, there are for you to be concerned about.
• is not digested and absorbed into you bloodstream, it does not produce any calories. And because you get a sense of fullness, you end up eating less of other foods and take in lesser calories or kilojoules.

To get some fiber in almost every meal, start by:

• eating plenty of fruits and vegetables. Eating five servings each day of fruit and vegetables will give you approximately five grams of soluble fiber.
• adding half a cup of cooked beans will give you about two grams of soluble fiber.
• switching to whole grains whenever possible.

Both fiber types help you feel fuller faster when they are part of the meal, and help to stop overeating. One study showed that people ate smaller lunches after eating high-fiber breakfasts. This is due to fiber lowering the amount of insulin required… the lower the blood insulin level, the lower the appetite.

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