There are many types of fiber. Which is best for diabetics?
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Discover the specific types of fiber, and their blood sugar-lowering benefits.
1) Psyllium husk, also known as ISABGOL, is a form of fiber that is usually taken as a supplement, but it can also be added as a powder to meals or smoothies, and it can be found in oat or wheat-based high-fiber cereals. Psyllium has been shown to support gut health by encouraging regular bowel movements, and a recent study revealed that taking just 5 grams of psyllium husk twice a day can help type 2 diabetics manage their blood sugar.
2) Inulin is a type of soluble fiber, naturally produced by plants, is low in calories, and research suggests that it aids the body in absorbing calcium. Inulin works to slow digestion, increase feelings of fullness, and it can reduce cholesterol absorption in the digestive tract. Inulin is found in certain fruits, like bananas, and vegetables, like asparagus, and even in herbs, like garlic.
3) Beta glucan, most commonly found in whole grains and oats, has been studied extensively for its heart-protective properties. It will help slow the digestion of food through the intestines, thus encouraging satiety. Beta glucan has also been shown to slow the absorption of sugar from the foods we eat, helping to stabilize and regulate our glucose levels.
4) Resistant starch, also known as AMYLOSE, is a type of starch which functions much like a soluble fiber, as it passes through the intestines intact, and it can help remove cholesterol on its way out of the body. Resistant starch can help to improve insulin sensitivity, regulate appetite, and stabilize blood sugar levels. It's found in certain grains like sorghum and barley, plus some beans and legumes like peas and black beans, and even within certain seeds.
5) Pectin is a fiber found in many fruits and even some vegetables, and it’s been found that type 2 diabetic participants who consumed 20 grams of pectin daily for 4 weeks had noted improvements to their blood sugar control. Pectin is most famously found in apple peels, and in many berries, like strawberries, blackberries, and raspberries.
