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How does fiber intake affect my blood sugar levels?

Fiber plays a significant role in the management of blood sugar levels. It's a type of carbohydrate that the body can't digest. Because fiber doesn't break down as sugar does, it doesn't raise your blood glucose levels. In fact, foods high in fiber often have a lower glycemic index, meaning they can help stabilize blood glucose levels rather than causing spikes. There are two types of fiber: soluble and insoluble. Soluble fiber, found in foods like oatmeal, nuts, beans, lentils, apples, and blueberries, can slow the absorption of sugar into your bloodstream and reduce blood glucose levels. On the other hand, insoluble fiber, found in foods like whole grains and wheat cereals, can add bulk to your diet and help with regular bowel movements. The American Diabetes Association recommends consuming about 25 to 30 grams of fiber per day, which can come from various food sources, including fruits, vegetables, whole grains, and legumes.

References:

  1. American Diabetes Association. (2021). "Carbohydrate Counting." Diabetes Food Hub. https://www.diabetesfoodhub.org/articles/how-much-fiber-do-i-need.htm

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