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Fiber Cuts Type 2 Diabetes Risk

There are several good reasons to add fiber to your diet.  The latest study shows that adding fiber to your diet can cut your Diabetes risk as well. Fiber is well-known for lowering cholesterol leading to decrease your risk of heart disease, but new study supports a decreased risk for Type 2 Diabetes.  

Fiber aids in digestion and slows the sugar uptake in the blood. The fiber can help reduce the risk of developing Type 2 diabetes by reducing the insulin peaks after each meal and control of blood sugar. Foods that are high in fiber include apples, cereals, broccoli, quinoa, rice and snacks like Fiber One bars, instant oatmeal and nuts.  

During the study, the researchers noticed that subjects who were asked to consume 26 grams of dietary fiber per day were 18 percent less likely to develop Type 2 diabetes, as compared to those who were given 19 grams of fiber every day. 

Common high fiber foods:

  • Oatmeal one cup 4 grams of fiber
  • Broccoli one cup 5.1 grams of fiber
  • Medium sized pear 5.1 grams of fiber
  • Frozen spinach one cup 7 grams of fiber
  • Raspberries one cup 11 grams of fiber
  • Lentil beans one cup 15.6 grams of fiber
  • Navy beans one cup 19.1 grams of fiber

The daily recommended dietary fiber intake is 25 grams per day and yet most people do not consume that amount. 

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