How does fibre regulate blood sugar level? Here are 5 best food sources

Fibre is a rich macronutrient that is an essential part of a balanced diet. It helps to control the blood sugar levels in the body and maintains healthy bowel health.

There are two types of fibre: soluble and insoluble fibre. According to Harvard Health, both these types are good for health.

While soluble fibre dissolves water and helps to regulate blood sugar levels and lowers heart disease, insoluble fibre regulates bowel movements, prevents constipation and assists in removing waste from the body.

According to Ashish Rani, Assistant Manager, Dietetics, Aakash Healthcare, fibre can be beneficial, especially for diabetics.

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“People with chronic diabetes can really benefit from having fibre. Since it supports heart health by reducing cholesterol and blood pressure levels, it regulates blood pressure levels as well, making it a great carbohydrate option for diabetics,” said Ashish Rani.

According to the Centers for Disease Control and Prevention (CDC), because the body is unable to absorb and break down fibre, it doesn’t cause a spike in blood sugar the way other carbohydrates can.

Besides this, fibre can support your gut health by regulating the microbiome sphere of the digestive system.

Soluble fibre: This type of fibre, which dissolves in water, is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Insoluble fibre: This type of fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.

Because the body is unable to absorb and break down fibre, it doesn’t cause a spike in blood sugar the way other carbohydrates can. (Photo: Getty)

Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre.

Best sources of fibre

• Whole grains like bajra, ragi (all kinds of millets)
• Fruits
• Vegetables
• Beans, peas and other legumes as well as lentils
• Nuts and seeds

However, refined or processed foods such as canned fruits and vegetables, pulp-free juices, white bread and pasta, and non-whole-grain cereals are lower in fibre.

The grain-refining process removes the outer coat (bran) from the grain, which lowers its fibre content.

Edited By:

Daphne Clarance

Published On:

Sep 4, 2023

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