Fighting Diabetes: Benefits of High Fiber Diets, Foods High in Antioxidants

EAT MORE DIETARY FIBER

• High fiber diet is recommended for people suffering from diabetes.
• Fiber is digested very slowly and as a result blood sugar level rises very slowly.

• A high-fiber diet that includes fiber rich fruits and vegetables, whole grains, beans, sweet potatoes, oatmeal, zucchini, oranges and raisin helps reduce insulin dosage by 25 %.

• There are two types of fiber water-soluble and water insoluble fibers.
• Water-soluble fiber is especially helpful in diabetic patients. It includes gums, pectin and mucilage.
• Gel found in fruit, legumes and plant seed’s are rich sources of water-soluble fiber.

• Soluble fiber present in fruits, oatmeal, barley and dried beans helps reduce blood sugar levels considerably.
• Such soluble fiber should be gradually introduced into the diet of a diabetic.

• Many patients on high-fiber diet have decreased or eliminated the need for anti-diabetic medications or supplemental insulin.

FOODS HIGH IN ANTIOXIDANTS

• The risk of heart disease is 3 times more in diabetics.
• Hence, they should be extra careful and eat foods rich in antioxidants, beta-carotene and Vitamin C and E.
• The LDL (bad cholesterol) is more susceptible to oxidation, can become toxic and clog arteries.

• High levels of sugar in the blood lead to dangerous oxidation.
• Oxygen free radicals are released (during metabolism of sugar) and make cholesterol toxic. The bad effects can be reduced by constant supply of antioxidants.
• Antioxidants or free radical scavengers clean up the destructive reaction.

• Antioxidants are the best bet against high blood cholesterol, heart disease and cancer.

Good sources of antioxidants are:

• Beta-carotene: Yellow and orange vegetables and fruits and dark green leafy vegetables, carrots, tomatoes, asparagus, sweet potatoes, mangoes, peaches, melons, apricot, cherries, peas, spinach and broccoli.

• Vitamin C: Citrus fruits, Indian gooseberries, tomatoes, green peppers, green leafy vegetables, raw cabbage, potatoes, strawberries, kiwi fruit, black currant.

• Vitamin E: Seeds, whole-grains, nuts, almonds, soybeans, green leafy vegetables, vegetable oils especially sunflower oil and fish liver oils.

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