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Type 2 diabetes is a common disease in the UK that can be caused by a poor diet, high in saturated fat. If left untreated, it can lead to serious long-term health problems, such as cardiovascular disease, as well as damage to the nerves, kidneys, eyes, and feet. A healthy diet can help manage a person's blood sugar level. It is therefore recommended to consume foods belonging to a given food group.
Some evidence has shown that fiber can reduce the risk of type 2 diabetes.
A study published in 2018 suggests that a high-fiber diet can reduce the risk of type 2 diabetes by 20 to 30%.
Research has shown that this effect comes mainly from whole grains or insoluble cereal fiber.
Other studies, however, have shown that a combination of insoluble and soluble fiber in the diet can be beneficial.
Soluble fiber absorbs water, making it a gel-like substance, while insoluble fiber does not.
The top four sources of fiber that you should consider adding to your diet are:
- Vegetables and fruits
- Nuts and seeds
- Whole grains
- Legumes
Fiber is considered an essential part of the diet, especially for diabetics.
Fiber-rich carbohydrates take longer to digest than those in low-fiber foods, reducing the risk of peak blood sugar levels.
Fiber also helps a person feel full longer, which makes them less prone to eating too much (being overweight is a risk factor for the developing disease).
Government guidelines published in July 2015 indicate that dietary fiber intake should be 30 g per day as part of a healthy and balanced diet.
But it has been revealed that most adults only eat an average of 18 g per day.
The NHS recommends the following ways to increase your fiber intake:
- Choose fiber-rich breakfast cereals, such as whole wheat crackers (such as Weetabix) or shredded whole grains (like shredded wheat), or porridge, as oats are also a good source of fibers.
- Choose whole breads or breads in the attic, or high-fiber white bread, and choose whole grains such as whole wheat pasta, bulgur or brown rice.
- Opt for potatoes with their skin, such as a baked potato or boiled new potatoes. Learn more about starchy foods and carbohydrates.
- Add legumes such as beans, lentils or chickpeas to stews, curries and salads.
- Include plenty of vegetables in meals, either as a side dish or in sauces, stews or curries.
- Eat fresh or dried fruit or canned fruit in natural juice for dessert. Because dried fruits are sticky, they can increase the risk of tooth decay. It is therefore best to consume them only during a meal rather than as a snack between meals.
- For snacks, try fresh fruit, vegetable sticks, rye crackers, oatmeal cakes, and unsalted nuts or seeds.
Some experts have recommended some supplements to control and prevent type 2 diabetes.
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