Is Metamucil The Best Natural Prescription
No. Dont ever think that Metamucil is a one-shot deal something that in and of itself can miraculously clear up cholesterol problems, points out Kimberly Gomer, Director of Nutrition and Educator at the Pritikin Longevity Center.
Whats most effective in terms of improving LDL blood cholesterol and heart health is comprehensive lifestyle changes, particularly dietary changes, that involve eating a lot more fiber-rich, whole foods like fruits, vegetables, legumes , and whole grains, and a lot less saturated fat and trans fat.
Foods with saturated fat include butter, fatty flesh like red meat, full-fat and low-fat dairy products, palm oil, and coconut oil.
Trans fats are found in some margarines and many snack foods like fries, donuts, cookies, and crackers. If you see partially hydrogenated fat or oil in the Ingredient List of a food label, that food has trans fats.
Other lifestyle changes that help reduce total and LDL cholesterol include:
- Losing excess weight
- Eating fewer refined sugars
- Eating fewer refined grains
- Exercising regularly
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“Since all the trials lasted on average about only eight weeks, the amount of soluble fiber supplementation was not that high, on average 13 grams, and patients were still able to see a significant reduction in their HbA1c,” Dr. Hu said.
The findings from the Valnuk study are important, said Joanne Slavin, PhD, RD, professor of food science and nutrition at the University of Minnesota in St. Paul, in reviewing the findings. “We are always trying to get consumers to eat more foods high in dietary fiber, yet we find that the usual intake is nearly always less than half of the amount recommended, so fiber supplements may be appropriate for those patients who do not or cannot consume adequate fiber.”
Since diet remains the first line of defense in managing T2D, the idea that soluble fibers may help glucose control is a good strategy to know about, Dr. Slavin said. She encourages people to eat more whole grains, legumes, vegetables, nuts, and fruits, to boost their fiber intake for all reasons,”but fiber supplements offer another alternative with sufficient research support as to their effectiveness.”
None of the doctors have any relevant financial disclosures.
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What About A Combination Of Metamucil With A Healthy Lifestyle Like Pritikin
Thats certainly an option. Several studies have found that psyllium therapy is an effective adjunct to healthy dietary recommendations like the Pritikin Eating Plan.
In one study,5 for example, researchers divided overweight and obese individuals into 4 different groups:
- Group 1 followed a healthy, fiber-rich diet.
- Group 2 ate their normal diet but added a psyllium supplement.
- Group 3 consumed a healthy, fiber-rich diet plus the psyllium supplement.
- Group 4 simply swallowed a placebo.
After 3 months, the scientists found that adding psyllium fiber supplementation to a normal diet was sufficient to obtain beneficial effects in metabolic risk factors like cholesterol and glucose levels. However, a psyllium supplement plus a healthy, fiber-rich diet provided the greatest improvements in metabolic syndrome risk factors, concluded the authors.
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Why Are Healthy Blood Sugar Levels Important
All the cells of our body are fueled by sugar in our blood stream. Simple sugars are absorbed into your bloodstream very quickly, while more complex carbohydrates take longer to digest and absorb. Over time regularly eating large amounts of simple processed sugars can impact your bodyâs ability to maintain healthy blood sugar levels. If your blood sugar levels are consistently elevated, you could be diagnosed with prediabetes.6
According to the American Diabetes Association, 88 million people in the U.S, have prediabetes,7 which is a concerning statistic given how life-changing this diagnosis can be. If you are concerned about maintaining your blood sugar levels, increasing fiber intake by adding Metamucil to your daily routine can help.*
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How Does Fiber Affect Glucose Levels
Dietary fiber is a type of carbohydrate just like sugars and starches . This sometimes can be confusing for people living with diabetes. Carbohydrate is the macronutrient that has the biggest impact on glucose. So, does fiber have any effect on your glucose levels?
The short answer is no. Fiber does not raise glucose levels because it is not digested by the body.
Fiber is the structural portion of fruits, vegetables, grains, nuts, and legumes that cannot be digested or absorbed by your body. Therefore, fiber does not provide calories nor glucose for energy.
So if fiber does not provide glucose to the body for energy, why should we eat it? There are two types of fiber: insoluble and soluble. Insoluble fiber keeps your digestive tract working well. Whole wheat bran is an example of this type of fiber. Soluble fiber can help lower your cholesterol levels and help with steady glucose levels. Oatmeal is an example of this type of fiber. Common sources of fiber are wheat, corn, or oat bran legumes nuts and vegetables and fruits.
So how much fiber should I eat? Research suggests the average person should eat between 20-35 grams of fiber each day. Most Americans eat about half that amount. A study in the New England Journal of Medicine showed that people with diabetes who ate 50 grams of fiber a day particularly soluble fiber were able to manage their glucose levels easier than those who ate less fiber.
Some ways to increase the fiber content of your meals:
The Importance Of Fiber For People With Diabetes
Since diabetes can increase your risk of developing cardiovascular disease, fiber plays an important role in meal plans for people with diabetes. According to Diabetes UK, fiber can reduce the risk of cardio-metabolic diseases such as cardiovascular disease, insulin resistance, and obesity, as well as colorectal cancer.
Fiber helps by reducing blood cholesterol levels and lowering blood pressure, and it can also help you better manage your weight. High-fiber foods tend to be filling and most have a low glycemic index , which means they can help manage your appetite and will have less of an effect on your blood glucose levels than other food options.
Fiber is only found in plant-based foods, and high-fiber foods tend to be low in fat and calories. However, keep in mind that adding fats, such as a cheese or butter to vegetables, will increase the fat and calorie content. To keep your diet heart healthy, steam veggies and flavor with herb seasonings or low-sodium broth as an alternative to butter or oil.
The Centers for Disease Control and Prevention note that high-fiber foods can take longer to chew, which gives our bodies more time to realize when we are full and can help prevent overeating. Fiber also allows water to remain in our stomach and intestines, which can help us feel full for longer.
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