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Fibre Facts for Lower Glucose Levels

Up your diabetic IQ.
How much fibre should a diabetic have a day?

Fibre is found in plant-derived foods such as whole grains, vegetables, fruits, nuts, seeds, legumes (beans) and cannot be broken down by the body. As a result, these fibres pass through the body and carry other things off with them.

Why is fibre good for diabetes?

Fibre helps to protect against heart disease, diabetes and contributes to gastrointestinal (GI) health by preventing constipation and helping to prevent diseases of the GI tract like diverticular disease and colon cancer. Many people don’t get the 25 to 30 grams of fibre a day recommended by the American Cancer Society.

Getting enough fibre is even more difficult after weight loss surgery because you’re eating much smaller amounts of higher fibre foods. You can find the fibre content (in grams per serving) of a food by looking under Total Carbohydrate on the nutrition label. Keeping things moving Fibre is sorted into two categories: soluble and insoluble.

Is fibre good for type 2 diabetes?

Soluble fibre forms a gel in water and help to protect against heart disease by binding cholesterol and moving it through the body. These fibres also help lower glucose levels. Soluble fibres are found in the following foods:

✓ Whole grains like oatmeal and barley

✓ Oat bran

✓ Beans and peas

✓ Citrus fruits and apples

✓ Nuts

Insoluble fibre does not form a gel in water.

How does fibre cancel out carbs?

They promote bowel movements and prevent constipation, which can lead to diverticular disease and hemorrhoids. Insoluble fibres are found in the following foods:

✓ Whole grains

✓ Vegetables

✓ Fruit skins

✓ Wheat and corn bran

✓ Seeds and nuts

E238 – Fibre Facts for Lower Glucose Levels –

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