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The bacteria that keep your blood sugar under control
Heart problems, nerve damage, kidney disease, amputations…
What do these all have in common?
They’re all complications of type 2 diabetes.
That’s right — the blood sugar problems that are brought on by those trips through the drive-through instead of the produce aisle and time on the couch instead of at the gym can lead to disastrous consequences.
And, those prescription medications to control your blood sugar…
They can leave you with everything from an upset stomach and fatigue to dizziness and even kidney problems.
Fortunately, there are natural ways to prevent type 2 diabetes in the first place and even alleviate the problems if you’ve already been diagnosed.
In fact, a six-year study is now providing us with clues to exactly what you should eat in order to stave off and reverse blood sugar problems.
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Using your gut bacteria for better blood sugar
Although previous research has demonstrated the possibility that increasing dietary fiber intake could help patients with type 2 diabetes, scientists never really knew why.
That’s all changed now.
The extensive research was conducted as a joint effort between Rutgers University-New Brunswick and two universities in China.
Here’s what they discovered…
There are certain bacteria in your gut that play a big role in keeping your blood sugar under control. They help digest the food you eat and consequently the food you eat affects their ability to do their jobs.
When you eat foods containing good amounts of dietary fibers, these bacteria produce short-chain fatty acids that nourish the cells that line your gut, reduce inflammation and help control your appetite.
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On the other hand, without fiber, your body experiences a shortage of these short-chain fatty acids which has been associated with type 2 diabetes and a number of other diseases.
To determine what happens to your blood sugar when you feed the bacteria fiber and give your body the short-chain fatty acids it needs versus starving it of these vital compounds, the scientists split study participants into two groups.
One group was given plenty of healthy fiber, while the other ate a standard diet.
After just 12 weeks the results will make you a convert when it comes to eating more fiber:
Patients on the high-fiber diet:
- Had a greater reduction in a three-month average of blood glucose levels.
- Had fasting blood glucose levels that dropped faster.
- And, they even lost more weight!
Sounds like a prescription for success, right?
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4 tips for getting your fiber fix
So, how much fiber do you really need?
The answer is 40-50 grams of fiber per day. That may seem overwhelming but it’s not as hard as you think.
To make getting more fiber easier, add:
- Whole grains — Eat more oatmeal or whole-grain cereals for breakfast. Try whole-grain pasta, brown rice or quinoa with your lunch and dinner to bulk up your meals.
- Non-starchy veggies — Broccoli, Brussel sprouts, and artichokes are high in fiber and make a great addition to any meal.
- Beans and other legumes — Beans and lentils pack a high-fiber punch with between six and 10 grams of fiber per ½ cup.
- Diabetes-friendly fruit — Avocados, raspberries, pears and apples all offer a good amount of fiber without the blood sugar spikes that come from so many other fruits. Try this fruity trick that fights blood sugar spikes.
If you live with type 2 diabetes or are concerned about blood sugar problems, adding more fiber to your diet is not just a suggestion but a must. Get more of the foods above with your daily meals to reduce and control your blood sugar and you might just get a bonus of losing weight as well.
Editor’s note: The truth is there are plenty of proven, simple tricks that can turn type 2 diabetes around. And you can find them in Dr. Michael Cutler’s guide, Forbidden Secrets From Nature’s Pharmacy to Reverse Diabetes and Blood Sugar Problems! For a preview of what you’ll find, click here!
Sources:
- Diabetes Medication Side Effects — Diabetes.co.uk
- Fiber-fermenting bacteria improve health of type 2 diabetes patients — Rutgers University
By Dr. Adria Schmedthorst
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