Fiber - a secret weapon for better blood sugar control

Author: Chantelle van der Merwe 

Registered Dietician (SA) PG Dip Diabetes Management (UK) . Passionate about practical nutrition therapy solutions. ​

Fiber, glorious fiber! It's a vital dietary component that can benefit so many aspects of our health. From cardiovascular health to digestive health, fiber has so many benefits that it's no wonder why I spend a good couple of minutes reiterating the importance of fiber to all of my clients. It's one of my secret weapons in helping people achieve their health goals, but sharing is caring, so let's dive into why fiber is so important!

One of the biggest benefits of fiber is its ability to regulate blood sugar and insulin levels. When we eat carbohydrates, they are broken down into glucose (sugar) and absorbed into the bloodstream. Naturally blood sugar levels will rise, which triggers the release of insulin from the pancreas. Insulin is a hormone that helps our cells absorb glucose from the bloodstream and use it for energy. However, when we eat too many carbohydrates (especially refined carbohydrates), our bodies can become resistant to insulin. Insulin resistance means that the cells in your body are not responding to insulin (the key to opening your cells) and thus not absorbing glucose out of the blood as effectively, this can lead to high blood sugar levels and eventually type 2 diabetes over the long run.

This is where fiber comes in. When we eat fiber-rich foods, they slow down the absorption of glucose into the bloodstream. This means that our blood sugar levels don't spike as high, and subsequently, our insulin levels don't spike as high either. Over time, this can help improve insulin sensitivity, reduce inflammation, and prevent chronic diseases like type 2 diabetes.

So, how can you incorporate more fiber into your diet? The first step is to include a fiber source with each meal. This will help regulate blood sugar levels and keep you feeling fuller for longer. Some high-fiber foods to consider include:

• Vegetables: Make the majority of your vegetables lower-starch options like salads, stir-fries, and green vegetables. Fill up at least half of your plate with non-starchy veggies!
• Fruits: While fruit is a healthy source of fiber, it's also important to keep in mind that it contains natural sugars. Consider limiting yourself to one portion of fruit or starch per meal.
• Whole grains: Opt for whole grains like brown rice, quinoa, and whole-wheat bread instead of refined grains like white rice and white bread.
• Nuts and seeds: These are great sources of fiber and healthy fats. Add them to your meals or snack on them throughout the day.
• Legumes: These include foods like beans, lentils, and chickpeas, which are all excellent sources of fiber.

It is still important to control your carbohydrate portions, regardless of how high in fiber the food is. Your registered dietitian can  guide you on appropriate carbohydrate portions for you to ensure optimal blood glucose regulation. Remember individualization with nutrition recommendations is key! 

​Incorporating more fiber into your diet may take some getting used to, but it's well worth the effort. Not only will it help regulate blood sugar and insulin levels, but it can also improve digestive health, reduce inflammation, and support overall health and wellness. Remember, the goal is to make small, sustainable changes that will help you achieve your health goals in the long run. So start small, and gradually increase your fiber intake over time. Your body will thank you for it!