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Does a diet high in fibre help manageblood sugar levels 2023
- Reduce sugar is the catch
phrase heard frequently to
manage diabetes, so much so
that as the festive season
approaches, sweet shops are
bringing out low sugar
delicacies.
- ‘Natural’, ‘no sugar’
and ‘diabetic friendly’ options
abound a testament to the
staggering numbers India is
dealing with.
What happens though, when
you add a significant quantity
of fibre to your diet when you
have diabetes?
- A survey
attempted to find the answer.
‘STAR’(Survey for
Management of Diabetes with
Fibre rich Nutrition Drink), a
pan India survey, was
conducted amongst 3,042
people with Type 2 diabetes,
the results were published in
the Indian Journal of Clinical
Practice in August.
- The survey categorised people with diabetes into two
groups: one group that
consumed medical grade high fibre supplement for a
minimum of three months, and
the other group that did not.
- It found that people with
diabetes who took the
supplement, reported
significantly lower HbA1C
(blood sugar) levels and higher
weight loss, along with feelings
of satiety, compared to those
who did not consume the
supplement.
- The survey was supported
by Hindustan Unilever, a
company that sells health food
drinks.
Increasing the fibre in your
diet to manage diabetes is
nothing new: studies across
the world have shown the role
of fibre in not just controlling
blood glucose, but also
lowering cholesterol, and
maintaining digestive health.
Because the body cannot
absorb and break down fibre,
it helps with a slow, sustained
release of energy, preventing a
spike in blood sugar levels.
- It
also helps your gut
microbiome, and increases
your feeling of being ‘full.’
The problem is, says Sanjay
Kalra, president, South Asian
Federation of Endocrine
Societies and lead author of the
survey, most people with
diabetes do not get the
required amount of fibre.
- The Research Society for
Study of Diabetes in India
(RSSDI), in its Clinical Practice
Recommendations 2022 for
medical nutrition therapy,
states that fibre intake should
be 25 to 40 grams per day,
while carbohydrates should be
limited to 5060% of total
calories.
- However, in Indian diet,
carbohydrates are 70 to 80%,
says Dr. Kalra. “This is was not
an issue earlier, with traditional
diets that relied on whole
grains. Now fibre consumption
has decreased while
carbohydrate remains the same.
- What is concerning, is that a lot
of the carbohydrates are from
ultraprocessed food.”
What constitutes fibre?
According to an article on the
Centers for Disease Control and
Prevention’s website, fibre is
soluble and insoluble. Both have
health benefits.
- Soluble fibre dissolves in
water and slows down digestion.
It helps control blood sugar and
cholesterol. It is found in fruits
like apples, bananas and guavas,
and in oats, peas, carrots, black
beans, kidney beans and figs.
The other kind, insoluble
fibre, does not dissolve, and
typically remains whole as it
passes through your stomach.
- It
supports insulin sensitivity and
helps keep your bowels healthy.
It is found in whole wheat flour,
nuts, seeds, lentil and vegetables
like cauliflower.
The cost factor
Fruits, vegetables and nuts are
more expensive compared to
carbohydrates, points out Nihal
Thomas, senior professor,
department of endocrinology,
diabetes and metabolism,
Christian Medical College,
Vellore.
- This, he said, makes healthy
diets unaffordable for a large
number of people in the country
who rely on cheaper, carb heavy
foods, thereby contributing to
the diabetes burden 10.13 crore
people in our country of 140
crore could potentially be
diabetic, as per latest estimates.
Prof Thomas called for policy
changes to make healthier foods
more affordable.
- Incorporating in the diet
25 to 40 grams of fibre per
day may sound daunting,
especially when you realise that
one medium apple, with its skin,
has only about 3 to 4 grams of
fibre.
The idea, says the CDC, is to
spread your fibre intake among
different foods throughout the
day.
- This may perhaps mean
incorporating oats and nuts into
your breakfast, opting for whole
grains, choosing non starchy
vegetables and snacking on
seeds. But it also cautions people
to make this move slowly: too
much fibre too soon, can lead to
bloating and constipation.
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