Increasing evidence is showing why a diet high in fiber may be essential to preventing type 2 diabetes and reducing the risk of heart disease.

High Fiber Cereal

By eating a bowl of high fiber cereal for breakfast every day, researchers believe that people at risk of diabetes can reduce or even eliminate that risk.

One study showed that in men with hyperinsulinemia, a precursor to diabetes, eating high fiber cereal decreased insulin production and lowered blood glucose levels.

Although more research is needed, the findings give a good indication that eating a fiber-rich diet may be an effective tool for controlling insulin.

Fiber and Diabetes

In addition to preventing diabetes for at-risk individuals, a fiber-rich diet may also help people who already have diabetes: fiber improves blood sugar levels and reduces blood cholesterol levels. Fiber also helps to prevent many of the complications that can arise from or contribute to diabetes:

• Obesity. A high fiber diet is extremely beneficial for weight loss, and because obesity is closely linked with diabetes, fiber is an especially wise choice here. Fiber has no calories and absorbs water, making you feel fuller and less likely to overeat. The body does not digest fiber; rather, it cleanses the system as it passes through.
• Free Radical Damage. Many of the foods that are high in fiber also contain powerful antioxidants. These are essential for diabetics, who suffer from increased free radicals and their potential damage.
• Heart Disease. Also closely linked with diabetes, fiber may be even more effective at preventing heart disease than a low-fat diet.

Fiber in your Diet

Fiber is only found in plant foods, and 25-30g per day is the recommended daily intake. There are two types: soluble and insoluble. Soluble fibers produce the desired effects in diabetics.

Soluble Fiber Foods include:

• Oat bran
• Oatmeal
• Flax seed
• Strawberries
• Blueberries
• Oranges
• Apples
• Legumes

You should also get an ample amount of insoluble fiber, found in the following foods:

• Cucumbers
• Celery
• Whole wheat and whole grains
• Wheat bran and wheat oat
• Seeds and nuts
• Green leafy vegetables
• Tomatoes

Eating the whole fruits and vegetables, including the skins, ensures you get the most fiber. Be sure you increase your water intake as you eat more fiber.

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