Fiber-rich foods help manage diabetes effectively

Diabetics should include more fiber in their diets. Fiber helps manage blood sugar levels, improve heart health, and support digestion. Dr. Vilas Shirhatti, a nutrition consultant, explained that fiber comes from plant-based foods and is essential for health. There are two types of fiber: soluble and insoluble. Both types help prevent various health issues. One key benefit of soluble fiber is that it slows digestion. This helps control blood sugar levels and prevents spikes after meals. Foods rich in soluble fiber include oats, apples, and legumes. They also keep energy levels stable throughout the day. In addition, fiber can lower cholesterol levels. It binds to cholesterol in the digestive system, which can reduce bad cholesterol and lower the risk of heart disease. Foods such as black beans, Brussels sprouts, and almonds are good sources of soluble fiber that support heart health. Insoluble fiber is important for gut health. It adds bulk to stool and promotes regular bowel movements, reducing constipation. Foods like lentils and whole wheat bread help nourish healthy gut bacteria, which in turn improves digestion and helps better regulate blood sugar. High-fiber foods can also aid in weight management. These foods are low in calories but filling, helping to control hunger and reduce overeating. Sweet potatoes and mixed berries are great examples of fiber-rich foods that can help maintain satiety. Regular fiber intake can reduce blood sugar spikes after meals. It slows down glucose absorption, improving insulin response and making blood sugar regulation easier. Long-term fiber consumption also lowers the risk of diabetes complications, including heart disease and nerve damage. This information is intended for educational purposes only. Always consult a healthcare provider for advice tailored to your situation.