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Prevent diabetes with a fibre-rich carbohydrate diet

Consume carbohydrates that are rich in fiber content to prevent and control high blood sugar or diabetes.

Written by Bhavyajyoti Chilukoti |Updated : August 4, 2014 4:24 PM IST

High fiber dietDiabetes is one clinical condition that requires proper care and control with respect to diet, as a slight rise in blood sugar levels may be critical to one's health. Keep in mind that a healthy diet comprising of carbohydrates, fats and proteins plays a vital role in the prevention and management of high sugar levels in diabetics. Carbohydrates, as we all know have a huge impact on blood sugar levels (more than fats and proteins), but this doesn't mean that you should avoid these foods. Read more about diet, natural remedies and prevention of diabetes.

Smart dietary choices are central to the treatment of diabetes. Limit your intake of refined carbohydrates like white rice, bread and sugary breakfast cereal and focus on foods that are rich in fiber content, particularly soluble fiber. These high-fiber foods keep your blood sugar levels under control by slowing down the digestive process. The slow release of glucose in the body prevents the body from producing excess insulin, which in turn helps regulate your sugar levels within a normal range. For this reason, the consumption of a high-fiber diet not only provides energy, but also helps you stay satiated for a longer time.

The fiber-rich carbohydrates to be included in your diabetic diet chart include:

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  • Brown rice
  • Whole-wheat pasta
  • Peas
  • Green leafy vegetables
  • Sweet potatoes
  • Whole-grain or whole-wheat bread
  • Bran flakes or raisin bran

References:

  • Martin O. Weickert et al Metabolic Effects of Dietary Fiber Consumption and Prevention of Diabetes
  • Allison M. Hodge et al Glycemic Index and Dietary Fiber and the Risk of Type 2 Diabetes

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