Struggling with high blood sugar or diabetes? A study published online March 6, 2020, by PLOS Medicine suggests that increasing your daily fibre intake may help. British researchers combed through dozens of studies with about 10,000 participants who had prediabetes, gestational diabetes, type 1 diabetes, or type 2 diabetes. Compared with people who ate low-fibre diets (19 grams of fibre per day), people who ate another 16 grams of fibre per day (a total of 35 grams per day) weighed less and had lower levels of blood sugar, cholesterol, and inflammation. There were also 14 fewer deaths per 1,000 people among those who ate high-fibre diets.
If you'd like to increase your fibre intake, try to eat more fibre-rich foods at each meal. Good sources include whole-grain cereals, legumes, and nuts. For example, a cup of bran cereal has up to 47 grams of fibre, depending on the brand; half a cup of white beans has about 10 grams of fibre; and an ounce of almonds has about 13 grams of fibre. Increase fibre intake slowly, to give your digestive tract time to adjust, and remember to increase your water intake as well.
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