Soluble and Insoluble Fiber
- Soluble fiber tends to dissolve in water in your digestive tract. The viscous and gel-like substance that soluble fiber forms with water helps to slow down the passage of food in your digestive tract. This also slows down the absorption of nutrients in your intestine, which helps to regulate blood sugar and insulin levels. In contrast, insoluble fiber does not dissolve in water and has little impact on blood sugar levels. Instead, it mostly helps to regulate your stool.
Blood Sugar Effects
- Sudden increases in the amount of glucose in your bloodstream triggers a similar boost in your levels of insulin, a hormone that triggers your cells to use this glucose. Foods that contain a lot of carbohydrates tend to induce spikes in both your blood sugar and insulin levels as your body breaks carbohydrates down to glucose. By slowing down the digestion of carbohydrates, fiber promotes the gradual increase of blood sugar and insulin over a longer period of time. This effect arises mainly from a food's soluble fiber content.
- Diabetes
- Large, sudden changes in blood sugar and insulin levels can increase your risk of both cardiovascular disease and type-2 diabetes. Soluble fiber can help to reduce your risk of both of these conditions. Soluble fiber is particularly beneficial for people at high risk of developing type-2 diabetes, such as those with impaired glucose tolerance. Because of its effects on blood glucose and insulin levels, soluble fiber can also help people with diabetes to regulate their blood sugar levels. Interestingly, this is true of people with both type-1 and type-2 diabetes.
Increasing Your Intake
- Your recommended fiber intake varies depending on your age and gender. Men 50 and under should aim for 38 grams per day, while 30 grams is ideal for men over age 50. Women need slightly less -- 25 grams for those under age 50 and 21 grams for those over 50. However, if you have diabetes, you should try to consume as much as 50 grams of fiber per day. Oats, legumes, apples, citrus fruits and carrots are all great foods for helping you to boost your soluble fiber intake and reap its blood sugar benefits. You should also try to increase your total fiber intake by eating whole wheat products, nuts, cauliflower and potatoes, all of which are great sources of insoluble fiber.
