Is Fiber Good For Diabetes?

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Hello, I'm Ty Mason from TheDiabetesCouncil.com, researcher, writer and I have type 2 diabetes. Today I'm going to answer the question, is fiber good for diabetes. But before we get into that, make sure you download my free diabetes management book which also includes a diabetes grocery shopping guide (foods to eat and avoid).

Time now for another one of my now famous one question quizzes.

True or false: Fiber is a carbohydrate.

The answer is true. Fiber is a carb.

However, since fiber is not broken down by our body, it does not contribute any calories to your diet. But you look on the back of a product at the food label, and there is fiber listed under total carbohydrate. This causes some confusion and has people thinking they need to shy away from fiber. Because we know that carbs have the biggest impact on blood glucose.

But fiber is a different type of carb. It isn’t broken down or digested by our bodies. Remember when we calculate GL, we take the total carbs and deduct the fiber for our calculation? The reason being we don’t consider fiber as a “bad” carb. It has no impact whatsoever on our blood sugar.

While fiber is a great part of a healthy diabetes diet, it often comes with other carbs that we must be careful of.

It is suggested that a healthy person eat at between 20-35 grams of fiber every day. Most Americans don’t eat even half the amount suggested. A study in the New England Journal of Medicine concluded that people with diabetes that ate 50 grams of fiber a day had much better success controlling their blood glucose than those who ate far less.

There are actually 2 types of fiber. Insoluble fiber which help keep your digestive tract working well. An example of this type of fiber would be whole wheat bran. Soluble fiber has shown the ability to lower your cholesterol level and improve blood glucose control if eaten in large enough quantities. Oatmeal is an example of this type of fiber. See our video “Oatmeal and Diabetes” for more on the benefits of oatmeal.

So, is fiber good for diabetes? Yes it is. And I suggest you add as much fiber as you can to your diet.

Here are some ways you can increase your fiber intake:

-Eat whole grain products
-Eat fruits, vegetables, and legumes and leave the skins on fruits and veggies
-Eat whole grain breads and crackers.

A bit of warning for you however, increase your fiber intake gradually. Don’t jump to 50 grams today but do so over a period of time. AND drink 6-8 glasses of water per day to avoid constipation.

I hope this answered your question is fiber good or bad for diabetes. Don’t forget to get your diabetes management book.

Let me know if you have any other diabetes related questions.