The Right Kind of Fiber Intake Reduces Type 2 Diabetes Risk
Adding more fiber to your diet may help to improve insulin sensitivity if you already have a blood sugar condition, but a new study suggests eating the right kinds of fiber can prevent the onset of type 2 diabetes.
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A large-scale study of about 350,000 participants found that participants with the highest fiber intake (more than 26 grams per day) had an 18 percent lower risk of developing diabetes than people who ate less than 19 grams of fiber per day.
According to Joslin Diabetes Center, the average person should eat about 20-35 grams of fiber per day, but eating closer to 50 grams could lead to better blood sugar control.
The right kind of fiber
In the study, researchers found that people with the highest consumption of cereal and vegetable fiber had the lowest risk of developing diabetes, while fruit fiber intake was not linked to a reduced diabetes risk.
Study investigator Dagfinn Aune explained:
Taken together, our results indicate that individuals with diets rich in fiber, in particular cereal fiber, may be at lower risk of type 2 diabetes. We are not certain why this might be, but potential mechanisms could include feeling physically full for longer, prolonged release of hormonal signals, slowed down nutrient absorption, or altered fermentation in the large intestine. All these mechanisms could lead to a lower BMI and reduced risk of developing type 2 diabetes.
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The study did reveal that fiber intake was not associated with reduced diabetes risk when the researchers adjusted their findings for BMI - meaning that fiber's beneficial properties may be most effective in helping people maintain a healthy weight, which prevents type 2 diabetes.
"As well as helping keep weight down, dietary fiber may also affect diabetes risk by other mechanisms - for instance improving control of blood sugar and decreasing insulin peaks after meals, and increasing the body's sensitivity to insulin," Aune said.
The study is published in Diabetologia.
Source: Science Daily, Joslin Diabetes Center
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