Dietary Fibre And Its Role In Diabetes Management

Fibre (roughage) is a form of carbohydrates (polysaccharides) are indigestible compounds that your body is not able to digest and it moves out the body in the form of stools. unlike other food compounds like protein, fats and carbohydrates used to break down and absorb. There are two types of fibre soluble and insoluble. Fibre is taken in many forms in your diet like vegetables, fruits, whole grains etc. Soluble fibre. This type dissolves in water and forms a gel-like substance in your stomach, slowing down digestion. It helps control your blood sugar and cholesterol, which can help prevent or manage diabetes complications. 

Soluble fibre is found in apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, and avocados. Insoluble fibre. This type does not dissolve in water and typically remains whole as it passes through your stomach. It supports insulin sensitivity by preventing insulin resistance and helps keep your bowels healthy to keep you regular.

 Insoluble fibre is found in whole wheat flour, bran, nuts, seeds, and the skins of many fruits and vegetables. There are tremendous benefits of fibre when you include them in your diet and if a person is diabetic it helps to maintain your blood sugar levels, feeling of satiety, weight management even they also maintain your cholesterol levels. 

Note: On a regular basis a person should consume at least 30 grams of fibre per day. It maintains your sugar levels, glycemic response ,reductions in your glucose spikes, and maintains hyperinsulinemia in diabetes. 

1. Prevent hyperglycaemia: From the beginning you take fibre in the form of salads, veggies, and whole grains in your diet. In diabetes when you include fibre in your diet it forms a gel-like substance in your small intestine that slows down the process of digestion which directly slows down the absorption rate of sugar in your blood. That results in low blood sugar levels even after meals. Fulfil the feeling of satiety- fibre slows down the digestion process and  it keeps you full for a longer time.
2. Weight loss and management: Another benefit of adding fibre in your diet is it will help in weight management, like when you take fibre it will keep you full for a longer time and you avoid unnecessary snacking that causes obesity.
3. Keep your gut healthy: Fibre promotes growth of good bacteria in your gut. Dietary fibres get fermented by bacteria present in the colon.  Makes stools bulky and easy passage of them from the body.

 

Meals rich with fibre and all the nutrients must be included in your diet. It can be added in the form of:

• Salads 
• Whole fruits instead of juices 
• Veggies specially green vegetables
• Whole grains like quinoa bowl, oats in the form of overnight oats 
• Nuts and seeds 
• Millets 
• Wheat bran 
• Psyllium husk 
• Legumes and pulses 
• Rye bran 

It is very essential to keep a track of your carbohydrate intake. Whenever you eat your meals, always try to add sufficient fibre in your diet to make a complete and balanced diet. Don't overdose the amount of fibre as sometimes leads to constipation. 

TIP: Start your day with high fibre breakfast, it will keep you full for a longer time.