Dietary Fiber and

Blood Sugar Control

Research: Fiber & DM Prevention
o 1986: 63,173 uS women age 40-63
o 1997: 42,739 uS men age 40-73
o All had no Cvu, cancer, dlabeLes
o !"#$%&#' )*+#" ,*+ -".+-& "/012 3+#& 45"-
6-+3 2-/71# 89 2-/3#:;/<= */; / >?@ %+,"-
-7#A +6 ;7/5"&"# &*/1 &*+#" ,*+ /&" %"/#& 45"-
6-+3 2-/71# 8> 2-/3#:;/<=
!"#"$ &''( )*+ &,-,((./012(,3(- 456+*7*8 96:*$ &''( ";:-,<.201=2=3=<$
Research: Fiber & DM Prevention
o 2007: 13,000 men and women, age 33-63
o Average follow-up perlod of 7 years
o Cuesuonnalre abouL dleLary lnLake
o !"#$%&#' &*+#" ,*+ /&" &*" 3+#& B"-"/% 45"-
8/C"-/2" +6 DEFE 2-/3# ."- ;/<= */; GH@ %+,"-
-7#A +6 &<." G &*/1 &*+#" ,*+ /&" %"/#& 8EFE 2=
o no relauonshlp found beLween LoLal ber lnLake
or oLher bers from frulLs, veg and dlabeLes rlsk
":>? @A7*:A #*B$ ,<<( #6C &2-&/(.'01'=/3/=$
Dietar y Fiber
o Alm for 14 g ber per 1,000 calorles consumed
o Make half of graln lnLake whole gralns
456+*7*8 96:*$ !6AD6:C ,<&, EFG H= AF ID;;G*J*A7 & I&&3I/H$
Ef fect of Fiber in Diabetes
o llber slow absorpuon of carbohydraLe
o Leads Lo less marked lncrease ln blood sugar
o Less demand for lnsulln

SauLaung eecL promoLes healLhy welghL
Comparison of Two Breakfasts
@J6K*1 !F8* L6FGF I$ MF::FJ*F
Positive Ef fect on Bl ood Gl ucose
)<."# +6 45"-
o Cums
o 8eLa-glucans
o sylllum
o 8eslsLanL sLarches
o ecun
I++; #+$-B"#
o Legumes
o lrulLs
o vegeLables
o CaLs
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AB
*BQ 9*AK6K*Q ,<&&$
Fiber Intake Recommendations
JKL
!"B+33"1;/0+1#
M2" N? +- <+$12"- M2" ND +- +%;"-
Men 38 grams 30 grams
Women 23 grams 21 grams
@A8S7D7* FO #*B5>5A*Q ,<&,
Research: Fiber Intake in Diabetes
o 2000, 8andomlzed, crossover sLudy
o 13 pauenLs wlLh 1ype 2 Lo follow 1 of 2 dleLs:
ModeraLe ber: 24 g LoLal, 8 g soluble, 16 g lnsoluble
Plgh ber: 30 g LoLal, 23 g soluble, 23 g lnsoluble
no forued ber foods (all naLurally occurrlng)
o !"#$%&#' E
&*
,""AO *72* 45"- ;7"& 2-+$.#P 3"/1
.-".-/1;7/% 2%$B+#" %"C"%# ,"-" D> 32:;Q %+,"-
o 1oLal chol j 6.7, 1C j 10.2 and vLuL j 12.3
R PAKG ! #*B$ ,<<< #6C &&-H2,.&'01&'H,3U$
Tips for Increasing Fiber
o Co slow
Add only a few more grams ber per day
o urlnk waLer
Alm for 6-8 glasses of waLer per day
For More Infor mation
o WebMu llber-o-MeLer" uleLary llber
CalculaLor:
hup://www.webmd.com/dleL/healLhLool-
ber-meLer