One of the diabetes-beating properties of whole-grain, carbohydrate-rich foods is their abundance of fiber - an important non-nutritive compound for health that helps to keep blood sugar balanced and sweeps cholesterol out of the body.
There are two general categories of fiber: soluble and insoluble. Soluble fibers, which are easily digested, can be divided into three major types: pectins (found in root vegetables, cabbage, apples, whole-wheat bran, and beans), gums (which can be obtained from oatmeal, dried beans, and other legumes), and mucilages (which are synthesized by plant cells and are found in food additives).
There are also several types of insoluble fibers. Cellulose can be found in cabbage, peas, apples, root vegetables, whole-wheat flour, beans, bran, and wheat. Hemicellulose is found in bran, cereals, and whole grains. Lignan, most abundantly found in flaxseed, is a phytonutrient that works very much like an insoluble fiber. Fiber is actually classified as carbohydrate and in the United States the total carbohydrates listed on a food label will include dietary fiber - although it is listed separately. Insoluble fiber is also important to regulate gastrointestinal functions and to keep the colon clean.
Research studies confirm, and it is the position of the American Dietetic Association, that fiber is an important element in stabilizing blood sugar, reducing cholesterol, achieving a healthy weight, and preventing the cardiovascular complications, of diabetes. In particular, water-soluble fiber is beneficial for people with diabetes for several key reasons:
- It slows digestion and the absorption of nutrients, resulting in a slow and steady release of glucose from the other carbohydrates that accompany it.
- It soaks up excess bile acids found in the intestinal tract, which are converted into blood cholesterol by the body.
- It delays stomach emptying, causing a feeling of fullness or satiety that is useful in achieving or maintaining a healthy weight.
HEALING GOURMENT EAT TO BEAT DIABETES, PARESH DANDONA, MELISSA OHLSON, AND ANA MACHADO
