Understanding the role of fiber in blood sugar management is essential, especially given the rising rates of diabetes and prediabetes globally. Fiber, particularly soluble fiber, plays a crucial role in moderating blood glucose levels by forming a gel-like substance in the gut that slows the absorption of sugar. This process can have profound effects on blood sugar spikes and overall glycemic control.
How Fiber Affects Blood Sugar
- Slows Glucose Absorption:
- Soluble fiber turns into a gel in the digestive tract. This gel traps carbohydrates and slows their digestion and absorption, preventing sharp rises in blood sugar following meals.
- Reduces Post-Meal Glucose Spikes:
- Research indicates that adding just 2 tablespoons of fiber twice a day can significantly lower blood sugar levels post-meals: 13% after breakfast, 65% after lunch, and 41% after dinner.
- Long-Term Blood Sugar Management:
- Studies show that increasing daily fiber intake by 11 to 13 grams can reduce the hemoglobin A1c level by half a point. This measure reflects average blood sugar levels over two to three months, highlighting fiber’s role in long-term glucose regulation.
- Improves Insulin Sensitivity:
- Additional fiber can enhance insulin sensitivity by nearly two points, helping the body better utilize glucose and manage blood sugar levels more effectively.
Broader Health Benefits of Fiber
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