Supplements May Fulfill Needs When Diet Changes Miss The Mark
While some critics worry that encouraging patients to take a soluble fiber supplement is the wrong message, and that the findings may give patients an easy out, Dr. Vuksan responded by saying the same concern might be expressed about diabetes drugsthat people who take metformin may have a tendency to lean on the drug and ignore their diet.
Most foods containing viscous fibers are already suggested in the dietary guidelines of major health organizations, he said, so it behooves clinicians to encouraged patients with T2D as well as prediabetes to increase their intake of viscous fiberin foods and/or as a dietary supplement.²
Taking a soluble fiber supplement alone will not give individuals the other beneficial components in fiber-rich foods, said Frank Hu, MD, PhD, professor, and chair of nutrition, Harvard T.H. Chan School of Public Health who reviewed the findings but did not participate in the study.
The message is not ”pop a pill and forget the diet as overall, I think the evidence is modest in terms of the benefits,” he told EndocrineWeb. “For people who have difficulty in terms of consuming a sufficient amount of fiber-rich foods or those with certain conditions, such as diabetes, I think fiber supplements can be considered as a kind of supplemental or complementary approach.”
Type 2 Diabetic Medications
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Don’t Forget Beans And Nuts
Beans and nuts are some of the most fiber-rich foods. Try having a few servings each week.
- Add kidney beans, pintos, black beans, or navy beans to soups, casseroles, or stews.
- Dress up salads with chickpeas, lentils, or soybeans.
- Have about 2 tablespoons of nuts as a snack. Try almonds, walnuts, or peanuts. Or use them to top salads or rice dishes.
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Study Design And Setting
This study utilized randomized controlled trial design, with newly identified Type 2 diabetes patients who were on anti-diabetes medication. Aged more than 35 years of old, male and female and who attend private endocrine clinics in the Gaza Strip. Sample size was calculated using two mean formula, which indicated that 18 respondents in each subjects. However, to ensure power to reach desired statistical outcomes and allow for voluntarily withdrawal, number of subjects were increased to 20 in per group. The study included 20 male and 20 female patients. To insure equal distribution of cases, the subjects were stratified according to sex , age , BMI and fasting glucose level into homogeneous strata, then the subjects were allocated randomly in to intervention and control group. The control group consists of 20 participants did not receive any food supplements throughout the intervention period and instead continued with their regular diets. While, the intervention group consists of 20 participants, and received soluble fiber 10.5 g daily for eight weeks of intervention.
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Soluble Fiber May Be Effective In Driving Hba1c Down
To arrive at these recommendations, the researchers identified 28 clinical trials to review. Most of the selected studies used the fiber in a concentrated form that was added to food and beverages yet, six of the trials examined the soluble fiber content from foods.
Overall, consuming the viscous fiber at the median dose of one tablespoon daily decreased the HbA1c by the .58%, Dr. Vuksan said. “A reduction of -.58% in HbA1c seen in our study exceeds the clinically meaningful threshold proposed by the US Food and Drug Administration for the development of new drugs for diabetes .” The reduction achieved with viscous fiber was similar to that from some diabetes drugs, he said
People with type 2 diabetes looking to reduce their HbA1c can add a soluble fiber supplement or a bowl of oatmeal daily, according to the latest research.
“The take-home message is simple,” Dr. Vuksan told EndocrineWeb. “This research gives us confidence to advise an increase in the amount of viscous fiber in the diet for all individuals with type 2 diabetes . The results of our study suggest that an intake of approximately one tablespoon of viscous fiber per day, either taken as a fiber concentrate in a form of a supplement added to regular food and beverages, such as psyllium, konjac or guar gums, or by consuming foods that are a rich source of viscous fiber such as oats, would result in a significant reduction in HbA1c and other diabetes control markers.”
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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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Ways To Add More Fiber To Your Diet
The Dietary Guidelines for Americans, 20202025 recommends that adults eat 22 to 34 grams of fiber each day, the specific amount will depend on your age and sex. You may ask yourself, So how much is 22 to 34 grams of fiber? Well, think about it this way, 30 grams of fiber would be like eating about six apples a day. And although apples are a great source of fiber, eating six a day is not recommended or necessary. Instead, spread your fiber intake among different foods throughout the day. You can:
- Have a fiber-friendly breakfast. Try avocado toast topped with chickpeas, or make a bowl of oatmeal with nuts and berries.
- Choose whole grains. Look for bread that lists whole grain flour as the first ingredient. Swap out white rice for brown rice or quinoa. Try whole wheat pasta instead of regular pasta.
- Focus on non-starchy vegetables. Start dinners with a salad. Or, add spinach, broccoli, or a bag of frozen mixed vegetables to your meals for a fiber boost.
- Add beans or other legumes. Try adding legumes such as lentils and peas or different kinds of beans to salads, soups, stews, or casseroles. Or you can puree legumes to make dips and spreads.
- Snack on fruit, vegetables, nuts, and seeds. Choose fruits and vegetables such as apples, pears, bananas, or baby carrots to snack on. Keep almonds, sunflower seeds, and pistachios handy for a quick fiber-friendly snack.
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More Evidence That The Higher The Dietary Fiber Intake The Greater The Health
The health benefits of dietary fiber continue to inform clinical recommendations. In a report by a team of Canadian researchers,¹ individuals who regularly consumed soluble fiber were found to have lower hemoglobin A1c levels, an important benchmark for people with diabetes.
In this meta-analysis, the researchers noticed that soluble fiber at a median dose of at least 13 grams a day the equivalent of one tablespoon of soluble fiberreduced HbA1c levels by about .60%.¹ That reduction was similar to that achieved by some antidiabetes medications, said Vladimir Vuksan, PhD, professor of clinical nutrition at St. Michael’s Hospital in Toronto and a faculty member at the University of Toronto, Canada.
For instance, a patient with a typical HbA1c of 8% may see the HbA1c 7.5% simply by increasing the amount of soluble fiber to their daily diet, if these results held true for them. This has the potential to offer a simple treatment strategy for any patient with diabetes who would benefit from a reduced HbA1c target for anyone with diabetes.
The Fiber In Diet Food Products
There is an overwhelming number of highly processed health food products containing added fiber these days.
You might notice, for example, that your favorite protein bar has 12 grams of dietary fiber in the total carbohydrate count, which allows the manufacturer to market the bar as low-carb because the fiber grams can technically be subtracted from the total carbohydrate grams.
However, those 12 grams of added fiber are not the same as the natural fiber in whole food items. This means that some or even all of those fiber grams could impact your blood sugar depending on the source and whether or not its absorbed through the lining of your stomach during digestion.
Chicory root fiber, for example, is often added to low-carb food products to make the dietary fiber content appear high which makes the net carbohydrate content appear low.
When you dose your insulin based on those net carbohydrates, however, you may find your blood sugar spikes as if the carbohydrate content was higher, because some of that dietary fiber did, in fact, impact your blood sugar.
When eating these high-fiber products, take careful note of how they impact your blood sugar and how you accounted for the fiber content.
Its also important to note that many of those high-fiber products also contain sugar alcohols which are marketing as having no impact on your blood sugar, but many do still actually convert into glucose.
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