Research indicates fiber slows your digestion and keeps blood sugars from rising quickly after a meal. Now this effect is so powerful it can actually lower your overall blood sugar levels. Because it slows digestion it also helps you to feel full for a much longer period:

• fiber adds bulk so you will feel full without added calories or kilojoules
• soluble fiber can lower your total serum cholesterol level and your LDL cholesterol (bad) level
• a high-fiber eating plan makes problems such as hemorrhoids, which is common in people with type 2 diabetes, less likely

There are two types of fiber: insoluble fiber which doesn’t dissolve in water and adds bulk to your intestinal tract. And there is soluble fiber, which is particularly important if you have type 2 diabetes.

Soluble fiber helps regulate your blood sugars, and has been reported to:

• lower post-prandial blood sugars
• lower the amount of glucose in your urine
• lower your insulin requirements and increase insulin sensitivity

Fiber fills your stomach and slows the release of digested foods from your stomach into your intestines. This actually slows down the release of sugar into your bloodstream and gives your pancreas more time to make insulin to keep your blood sugar levels low.

One study revealed that a high-fiber eating plan reduced the amount of insulin needed by 75% of the type 2 diabetics in this group, and some of the other type 2 diabetics in this group were able to give insulin away altogether.

It is soluble fiber in particular that lowers the potential increase in your blood triglycerides and other blood fats that are often seen in many diabetics who eat a high-carbohydrate diet.

So how much total fiber would you need to eat in a 24-hour period… a daily dose of between 25 to 35 grams. This will help accomplish lower blood sugar levels following your meals, and to a lesser extent, your wake-up blood sugar level.

Here are a few simple ways to add fiber to your eating plan:

• eat more fresh fruits and vegetables… at least five servings per day is recommended. Seven is even better
• cook vegetables with their skin on whenever possible, and eat the skin
• chose whole grain bread and whole grain cereals instead of products made with refined flour
• add unprocessed bran, wheat germ or oat bran to foods such as salads and hot cereals
• drink at least eight large glasses of water each day. Water helps you to use bran effectively.

Dr David Jenkins, the developer of the glycemic index chart, found that diabetics who consumed between 14 to 26 grams of guar gum soluble fiber, (which can be eaten as a bean), required less insulin and had better control of their blood sugar levels.

In addition to the many foods which contribute significant amounts of soluble fiber to the diabetic eating plan, nutrition supplements found in your Health Food Store include:

• guar gum
• oat gum
• pea fiber
• pectin, and
• psyllium

Most people seem to adjust to the additional fiber added to their eating plan in about six weeks… don’t forget to drink plenty of water though as soluble fiber, especially, absorbs lots of water.

• Common Insulin Injection Problems and Their Solutions
• Some Things You Should Know If Your Child Has Type 1 Diabetes
• Blood Glucose Normal Range - Steps to Beat High Blood Sugar Level and Stay Healthy
• Diabetes Diet That Helps Diabetics Live Longer
• Glycemic Index

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