Dietary fiber has always been considered a nutrient that can lower blood sugar, so how does dietary fiber control the rise in blood sugar?
Dietary fiber, a sugar-lowering nutrient, can help control blood sugar spikes by:
1.Delay digestion and absorption: Dietary fiber is a carbohydrate that cannot be digested and absorbed by the body, so it can delay the digestion of food in the gastrointestinal tract. When there is enough dietary fiber in a food, it forms a gelatinous substance along with other carbohydrates in the food, which slows down the digestion of the food and the absorption of sugar.
2.Lowers the glycemic index: Dietary fiber can reduce the glycemic index of food, which is the rate and extent of the increase in blood sugar caused by food ingestion. The dietary fiber in high-fiber foods can slow down the release of sugar from foods, allowing it to enter the bloodstream more steadily, thereby reducing the rate at which blood sugar rises.
3.Increase satiety: Dietary fiber can absorb water and expand, forming a larger volume in the gastrointestinal tract, increasing the volume and consistency of food. This increased volume and consistency can help control blood sugar by increasing satiety and reducing the amount of food eaten.
4.Regulates insulin secretion: Dietary fiber intake can regulate insulin secretion. Insulin is an important hormone that regulates blood sugar levels, and dietary fiber can affect the secretion of insulin, making it more stable and balanced, helping to control blood sugar levels.
In general, dietary fiber can help control blood sugar elevation by slowing down food digestion and sugar absorption, lowering the glycemic index, increasing satiety and regulating insulin secretion.
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