When the blood sugar level increases above the standard value, many people will eat while thinking about what to do to lower the blood sugar level every day.
There are several ways to lower blood sugar levels with a diet, but dietary fiber has also been found to be effective.
This time, in addition to the relationship between dietary fiber and blood sugar level, we will explain vegetables rich in dietary fiber and how to eat them effectively.
Dietary fiber lowers blood sugar levels.
Ingestion of dietary fiber is expected to have the effect of reducing the risk of developing lifestyle-related diseases. Consuming 20 g or more of dietary fiber a day will reduce the risk of developing diabetes.
Now, I will explain what kind of effect can be expected with what amount when focusing on the blood sugar level.
Reduction of fasting blood glucose due to dietary fiber
When the intake of dietary fiber was increased and the change in blood glucose level was observed, an average decrease in fasting blood glucose of 15.3 mg was observed by consuming an average of 18.3 g of dietary fiber per day. It is reported that it was done.
As for the type of dietary fiber, it is recommended to take dietary fiber from cereals because there are many reports that dietary fiber of cereals lowers the risk of developing diabetes.
Second meal effect of dietary fiber
The second meal effect refers to the effect that the content of the first meal affects the blood glucose level of the second meal, and the dietary fiber can also be expected to have a second meal effect.
For EX, if you eat a meal that contains a lot of dietary fiber for breakfast, the dietary fiber acts on the gastrointestinal tract, making it difficult for the blood sugar level to rise, and it is said that the rise in blood sugar level is suppressed even at lunch. It is thought that this is because the intestinal bacteria in the large intestine increase using water-soluble dietary fiber as food and produce butyric acid and acetic acid called short-chain fatty acids.
The effect on blood sugar level depends on the type of dietary fiber.
Dietary fiber is a food component that reaches from the small intestine to the large intestine without being digested and absorbed and is divided into two types: water-soluble dietary fiber and insoluble dietary fiber, both of which enter the stomach and stay for a long time.
When it enters the stomach, the water-soluble dietary fiber dissolves in water and becomes sticky, and the insoluble dietary fiber becomes bulky. After that, by slowly moving to the intestine, the rapid rise in blood glucose level and the increase in blood sugar level after meals are suppressed.
In addition, since water-soluble dietary fiber serves as food for intestinal bacteria, by consuming plenty of water-soluble dietary fiber, the types and numbers of intestinal bacteria increase. Vilitra 40 and Cenforce 150 are improving love life.
Estimated dietary fiber and how to take it
So far, we have explained the effects of dietary fiber, but from here, we will explain the recommended intake and method.
Recommended ingredients for water-soluble dietary fiber
The recommended water-soluble dietary fiber is cereals and legumes. I would like to actively incorporate barley, rye, oats, green beans, soybeans, adzuki beans, soybean flour, natto, etc., which are rich in water-soluble dietary fiber, into my diet. Men get ED treatment by using Vilitra 60
In addition, legumes contain resistant starch, which is recommended because it serves as food for intestinal bacteria. It is expected to work in the same way as dietary fiber.
Recommended ingredients for insoluble dietary fiber
Beans are recommended for insoluble dietary fiber. I want to incorporate green beans, green peas, red beans, soybeans, okara, edamame, and soybean flour.
In addition, nuts such as dried shiitake mushrooms, almonds, and peanuts also contain a large amount of insoluble dietary fiber.
Recommended way to eat
The amount of diet fiber can be increased by changing the grains that can be eaten as a staple food to foods that contain a large amount of dietary fiber. Therefore, it is recommended to choose food rather than Western food because it is easier to incorporate dietary fiber.
We would like to increase the intake of dietary fiber by incorporating simmered root vegetables, seaweed, and dried foods, which are often eaten in food, into the ingredients.
In addition, roasted soybeans, soybean flour, nuts, etc. can be taken in as snacks. It leads not only to dietary fiber but also to supplement protein, vitamins and minerals.
Summary
Dietary fiber performs a vital role in the intestines. It is attracting attention as it suppresses the onset of lifestyle-related diseases, but it is expected to have the effect of suppressing the rise in blood glucose level. When the blood glucose level was observed by increasing the dietary fiber, it was reported that fasting blood glucose decreased.
It is also known that eating a diet high in dietary fiber first is expected to have the effect of lowering the blood sugar level and that the next meal also has the same second meal effect of lowering the blood sugar level.
