| Article 329 |
Eating The High-Fiber Foods May Control Type 2 Diabetes
A six-year study on high-fiber diet shows that the body weight loss, reduction in the blood sugar (glucose) levels and an improvement in the blood lipid profiles in the patients with type 2 diabetes (T2D) who are eating high-fiber diet as a major part of the diet when compared with the patients on a normal diet.
The acids are produced in the gut when the gut bacteria break down the carbohydrates that we eat. The diagnosis of type 2 diabetes is associated with the low levels of these fatty acids. This study shows that type 2 diabetes in a patient can be prevented by restoring the production of these fatty acids by re-balancing the gut bacteria.
The researchers have conducted a study by dividing the participants into two groups. There are 27 people in the first group or a high-fiber diet group. They ate a diet rich in dietary fiber, seeds, vegetables and prebiotics such as whole grains and Chinese medicinal foods. These foods help us in the growth of a specific bacteria in the gut, which can break down the carbohydrates to produce the short-chain fatty acids.
There are 16 people in the second group or control group. They ate a standard low-fat and low-carb diet as per the dietary recommendations. All the participants in the study were under the acarbose drug.
After 12 weeks, the researchers have found a marked reduction in the blood glucose (sugar) levels, a significant weight loss and an improvement in the HbA1c levels (also known as A1C or glycated hemoglobin) in the group of people under the high-fiber diet. Researchers also observed an increase in insulin production due to the improvement in the gut environment.
The researchers say that the high-fiber diet can cause a re-balance the gut flora and digestive bacteria. Re-balancing the gut can enhance the production of the butyric acid. The butyric acid can kill the harmful bacteria causing a lower insulin resistance and a higher insulin secretion. Increase in insulin production can lower blood sugar (glucose) levels.
In another study involving the sterile mice models, the researchers transplanted bacteria from the people on high-fiber diet into the mice models. The researchers have observed an improved blood glucose (sugar) levels in the mice models.
The researchers say that the study has found an evidence which shows that eating more dietary fiber could re-balance gut bacteria, improve food digestion and a lower blood sugar (glucose) levels. They also say that this study can help in developing the probiotic treatments for the prevention of type 2 diabetes in the patients.
The lead author of the study was Liping Zhao, Department of Biochemistry and Microbiology, School of Environmental and Biological Sciences, Rutgers, The State University of New Jersey. The study was published March 9, 2018, in the journal Science. Title of the article was "Gut bacteria selectively promoted by dietary fibres alleviate type 2 diabetes."
Acarbose: Acarbose drug can lower the blood sugar (glucose) levels in the patients with type 2 diabetes. This drug can lower the high blood sugar (glucose) levels associated with the high-carb diets and allows the digestion of the starch slowly than usual.
High-fiber diet: See high fiber foods.
High-fibre foods: Some of the high-fibre foods are:
| Food item || Fiber content |
| Artichokes || 10.3 grams per medium vegetable, cooked. |
| Asparagus || 2.1 grams per 100 grams |
| Avocados || 6.7 grams per half, raw. |
| Beans, Black || 15 grams per cup, cooked. |
| Beans, Lima || 13.2 grams per cup, cooked. |
| Beet Greens || 3.0 grams per 100 grams, cooked. |
| Beets (Beetroot) || 2.8 grams per 100 grams |
| Blackberries || 7.6 grams per cup, raw. |
| Bran Flakes || 7 grams per cup, raw. |
| Broccoli || 5.1 grams per cup, boiled. |
| Broccoli Raab (Cime di Rapa) || 2.8 grams per 100 grams, cooked. |
| Brussels Sprouts || 4.1 grams per cup, boiled. |
| Butternut Squash || 3.2 grams per 100 grams, cooked. |
| Cabbage || 1.9 grams per 100 grams, cooked. |
| Cauliflower || 2.3 grams per 100 grams, cooked. |
| Celeriac || 1.8 grams per 100 grams |
| Celery || 1.6 grams per 100 grams |
| Chia seeds || 5.5 grams per tablespoon |
| Collard Greens || 4 grams per 100 grams, boiled |
| Eggplants (Aubergines) || 3.0 grams per 100 grams |
| Fennel || 3.1 grams per 100 grams |
| Kale || 3.6 grams per 100 grams |
| Lentils || 15.6 grams per cup, cooked. |
| Lettuce (Cos or Romaine) || 2.1 grams per 100 grams |
| Mushrooms (Portabella, cooked) || 2.2 grams per 100 grams, cooked. |
| Oatmeal || 4 grams per cup, cooked. |
| Okra || 3.2 grams per 100 grams |
| Onions || 1.7 grams per 100 grams |
| Parsnips || 4.9 grams per 100 grams, boiled |
| Pearled barley || 6 grams per cup, cooked. |
| Pears || 5.5 grams per medium fruit, raw. |
| Peas || 8.8 grams per cup, cooked. |
| Peas, Split || 16.3 grams per cup, cooked. |
| Raspberries || 8 grams per cup, raw. |
| Rutabagas (Swede) || 2.3 grams per 100 grams, cooked. |
| Savoy Cabbage || 3.1 grams per 100 grams |
| Snap Beans || 3.2 grams per 100 grams, cooked. |
| Spinach || 2.4 grams per 100 grams, cooked. |
| Sweet Corn || 2.9 grams per 100 grams |
| Sweet Potato || 3.3 grams per 100 grams, cooked. |
| Swiss Chard || 2.1 grams per 100 grams, cooked. |
| Turnips || 2 grams per 100 grams, cooked. |
| Whole-Wheat Pasta || 6.3 grams per cup, cooked. |
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