Fiber is a massive word. But here we discuss about the fibers in our diets. Those type of fibers are micro in size and called dietary fibers. Basically we can identify two types of fibers. One is soluble in water and the other one is not. So, what is the difference between soluble and insoluble fibers? Can you imagine? No? So, here we go.
Insoluble and Soluble Fibers
Water soluble dietary fibers are soft and helps to control blood glucose. Ah! that’s it. Yep! not only controlling blood glucose but it reduces bad cholesterol and cleans arteries. It manages diarrhea. Insoluble fibers are bulky. It acts only inside the digestive tract. Because of it’s insolubility, it could not enter to the blood through the cell walls inside digestive system. It helps to clean colon and reduce constipation. Insoluble bulky fibers help to reduce the risk of forming colon cancers because of it’s ability of cleaning.
Many foods contain both soluble and insoluble dietary fiber. Whole grains, vegetables, beans and legumes, fruits, seeds and nuts contain soluble fibers. Some of those are also containing insoluble too.
Dietary Fibers are Carbohydrates
Dietary fibers are also a type of carbs but not digest in human digestive tract. Therefore those not bring us calories. It feels stomach filling but not actually like other digestible carbohydrates. It counts your meal but not affected badly to blood glucose levels. Therefore this is the best solution for diabetic patients. But remember this! If you are going to eat fruits for dietary fibers, be careful. Most of the types of fruits contains sugar. More sugar will the condition worse. When we eat fruits for fibers we have to keep in our minds, not to get very ripped fruits.
Fibers and Digestion
Dietary fibers slow down the process of digestion. Therefore digestion of carbohydrates will also slow down and rate of releasing glucose to blood is reduced. It helps to prevent us from increasing blood sugar levels. One of the related research proved that high fiber diet reduces blood glucose levels by a considerable number.
Considering all of the above, we have to change our day-to-day diabetic diets to fulfill the requirements of additional dietary fibers in to our digestive tract.