How a High Fiber Diet could lower your risk for Type 2 Diabetes
Type 2 is the most common form of diabetes, affecting millions of people each year. But what if the risk for that disease could be greatly decreased? New research shows that fiber may play an important role in decreasing type 2 diabetes risk.
The Research behind High Fiber Diets
Researchers at the UK’s Cambridge University conducted a study on risk factors for type 2 diabetes. They studied thousands of cases to help them come up with an accurate date picture that would represent the whole of the population. What they found is that people who had high fiber diets were far less likely to suffer from type 2 diabetes than those who had little fiber in their diets.
They found that a high fiber diet consisting of cereal, such as whole grain fiber, was the most effective at reducing diabetes risk. They also found that the more fiber a person had in their diet, the less likely they were to experience type 2 diabetes.
But what they also discovered is that when you factor BMI (body mass index) into the equation, the fiber factor disappeared. So for people who were obese, higher fiber did not have an effect on diabetes risk. For people who were considered fit, the fiber made no difference. The only way fiber was a contributing factor was when the data compare people of all body types against one another. What that can mean is that fiber might not be the determining factor so much as a person’s weight.
Of course, we already know that body weight plays a big part in risk factors for diabetes. In fact, it is the most important risk factor of all of the disease. But that doesn’t mean that the fiber angle should be entirely disregarded.
Fiber’s effect on Diabetes
Fiber should not be underestimated, either in overall health or in its contribution to reducing diabetes risk factors. One way to look at the data that was discovered in the study above is to see that fiber directly affected the weight of the people examined. It is known that fiber can play a role in reducing weight and helping to promote a healthy BMI. Now scientists are not quite sure how fiber affects body weight, but they assume it may have something to do with making people feel fuller faster.
It is also great for cleansing the bodily systems, allowing for better metabolism, more efficient weight loss and a healthier body overall. Fiber may not cause weight to fall off on its own, but it can play a vital part in helping weight loss to happen. This, in turn, contributes to a reduction of diabetes risk factors. The link is not direct, but there is enough evidence to suggest that such a link exists, and those who want to reduce their risk of diabetes should be aware of it.
How to Make a High Fiber Diet Work for You
If you want to enjoy the benefits of fiber, then you need to incorporate it into your diet. Making fiber an integral part of what you eat is not a difficult task. You simply choose the right kinds of foods. There are no calories to count, though you do need to be aware of the correct portion sizes.
You can get plenty of fiber from nuts, whole grains, legumes, some fruits and vegetables and many more sources. You don’t have to drastically change the way you eat or what you eat. You can simply make a few small substitutions or add in a food here or there that gives you the fiber you need each day.
Keep in mind that different people will require different serving sizes of fiber to get the most benefit from it. You can do the research yourself or ask your doctor about how much fiber you should be having. Just be sure that you don’t skimp on it. Eating right, especially when it comes to fiber, has a cumulative effect. The more often you do it, the better it will be for you. If you skip your necessary fiber intake every now and then, it will add up and cause your progress to slow.