Not all fibre are created equal
- how to support glucose metabolism better
You’ve probably heard that eating more fiber is good for you—but did you know it plays a big role in how your body handles sugar?
When you eat foods with carbohydrates (like bread, pasta, or fruit), your body breaks them down into glucose—aka sugar—which is your body’s main source of energy. But if that sugar rushes into your bloodstream too quickly, it causes sugar spikes and crashes. If it happens too often, it interferes with your glucose metabolism, your cells will be resistant to insulin, and, over time, that can turn into diabetes.
The well-known benefits of dietary fibre
You are probably aware that fibre has many benefits and we all should include it in our daily diet. Here’s how important it is:
- reduces inflammation that is a root cause for many diseases
- keeps cholesterol levels in check
- ensures regular bowel movement
- helps manage body weight
- keeps the gut healthy
- improves immune function
- supports brain health and cognition
Not all fibre are created equal
There are two types of fibre that are found mostly in fruit, vegetables and grains:
- soluble fibre dissolves in water and forms a gel-like substance
- insoluble fibre does not dissolves in water
You need both of these, in the right proportion for a great digestion and a healthy gut. Not many people know this, so most don’t pay attention to this important nutrient.
Eating enough whole grains, nuts and vegetables doesn’t do the job!
Putting soluble fibre on the spot
When you eat enough soluble fibre with your carbohydrates, fibre makes chyme in your stomach more gel like, and the already partially broken down carbohydrate molecules will be trapped in it. When this thick mixture makes its way to the small intestine, where it absorbs to the blood stream, it will require a longer time, and the absorption will be more gradual.
This helps keep your blood sugar levels steady, instead of going up and down like a rollercoaster.
What foods have soluble fibre?
All fruit, vegetables and grains have a proportion of both soluble and insoluble fibre, but some are higher in one than the other.
Here are those that are high in soluble fibre.
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Oats and oat bran
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Beans, lentils and peas
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Apples, pears, and berries
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Carrots and sweet potatoes
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Seeds (nuts are a good source too, but seeds tend to be higher)
Easy ways to add more to your daily diet
- Add beans, lentils and peas to your soup, side dishes and salads
- Have a portion of citrus fruit or berries with your breakfast and lunch
- Snack on nuts and seeds, add them to your salad, muesli, porridge
- Include chia in your diet every day (here are some ideas for breakfast)
Your takeaway
There are two types of fibre in food and we need both, in the right proportion to get the full benefits. Besides the many known advantages of fibre consumption, increasing soluble fibre to your diet also helps regulate your blood sugar levels by slowing down glucose absorption.
Soluble fibre is found in legumes, citrus fruits, berries, nuts and seeds, carrots and sweet potatoes.
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