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Fibre: One of the most important parts of any diabetic diet

by , 29 August 2017
Fibre: One of the most important parts of any diabetic diet
If you have type 2 diabetes, you know that the quality of your food is as important as the quality. And fibre tops the list!

Fibre is an important part of any diabetic diet because it doesn't raise your blood sugar levels and it can't be digested. Even better, it can blunt the harmful effect that carbohydrates have on blood sugar levels. Why, you ask? Because your intestines take a bit longer to digest high-fibre foods, which slows down the release of glucose into your bloodstream.

To learn more about the important role of fibre in your diet, keep reading!

You should be eating 25 g to 50 g of fibre per day, but probably only consume around 15 g…

A 2000 study of 13 people revealed that people with type 2 diabetes who consumed 50 g of fibre every day lowered their insulin levels by 12% and glucose levels by 10% more than those who consumed 24 g of fibre per day.
 
But here’s the thing: 50 g of fibre per day is a lot of fibre. According to the American Heart Association, most of us only consume around 15 g of fibre per day, while the American Diabetes Association recommends that diabetics consume 25 g to 50 g per day. While it can be tough to meet that quota, it’s not impossible.
 
LuAnn Berry, a certified diabetes educator and diabetes specialist at the University of Pittsburgh Medical Center in the United States suggesting checking food labels to see how much fibre is in the foods you eat, and then going bac to the ones with the most grams of fibre per serving.

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Fibre-rich foods that are suitable for a diabetic diet

Not all fibre is equal, which is why it’s important that you take note what kind of high-fibre foods you’re filling up on. Here are some healthy options to try:
 
Oats, which are found in oatmeal;
  • Apples and pears with their skins on;
  • Whole grain products such as whole wheat bread; and
  • Dried beans, including black, kidney and garbanzo beans.
 
Tip: If you find it impossible to get enough fibre in your diabetic diet, considering a fibre supplement.

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