A study published in Diabetes Care says, the type of fiber found in whole grains and many vegetables — called insoluble fiber — may help prevent diabetes by improving the body’s use of the blood-sugar-regulating hormone insulin.
Between two mail types of fiber soluble fiber dissolves in water to form a gel-like material, and it’s believed to lower cholesterol and blood sugar. Foods like oatmeal and beans, as well as apples, berries and certain other fruits are high in soluble fiber.
Whereas insoluble fiber does not dissolve, passing through the digestive system largely intact. It’s been unclear why, in some studies, diets high in insoluble fiber have been linked to lower diabetes risk, Dr. Martin Weickert, a researcher at the German Institute of Human Nutrition in Nuthetal who led the study said.
It’s best, Weickert noted, to get fiber from its natural sources, namely plant-based foods. But since most people fall far short of the recommended fiber intake — 20 to 35 grams per day — fiber supplements might be a reasonable “second choice,” he added.