The Importance of Dietary Fiber
Health benefits of fiber
Good sources of dietary fiber include whole grains, fruits and vegetables, as well as nuts and legumes. Fiber in food has been shown to reduce the risk of various medical conditions. The suggested benefits of fiber in each condition are outlined below.
Breast cancer
This risk is believed to be lowered by an early intake of high dietary fiber, from childhood through adolescence and into early adult life, but commencing such a diet in adult life is not linked to the same benefit. Fruits and vegetable intake seem to confer a higher level of protection in this case.
Type 2 diabetes
A high fiber diet cuts the risk of diabetes in half by reducing high spikes in blood sugar. The glycemic index of fiber-rich foods is low, because they cause only a small rise in the post-prandial(after feeding) blood sugar level, and thus a reduction in the need for insulin production. This spares the pancreatic cell reserve.
Fiber also increases the insulin sensitivity of the peripheral glucose-utilizing tissues, such as skeletal muscle, liver, and fatty tissue. Insulin promotes ufabet https://ufabet999.app early uptake of glucose by the cells of these tissues and therefore leads to the normalization of the blood sugar soon after eating a meal. Some studies have shown that adding 12g of fiber to the daily diet may be linked to a 22% lowering of diabetes risk.
Increased cereal fiber also improves insulin sensitivity by 8%. Increasing the peripheral uptake of glucose.
Via the secretion of a substance call glucose-dependent insulintropic polypeptide (GIP) immediately following the intake of insoluble fiber.
GIP increases insulin levels in response to a meal. It also brings about appetite reduction and increased satiety, reducing the overall energy intake. Dietary fiber is also relatively rich in magnesium, the deficiency of which is common in diabetes and reduces the activity of the important enzyme tyrosine kinase at the insulin receptor, which may contribute to insulin resistance.