Type 2 Diabetes – High Fiber Diets to Help Prevent a Stroke

Strokes are a concern for diabetic patients and their healthcare providers because they involve the blood vessels. Blood vessel damage is one complication of both Type 1 and Type 2 diabetes. According to the American Diabetes Association, in 2004 stroke was listed on the death certificates of 16 percent of people 65 years old or older with diabetes-associated deaths. According to the World Health Organization, 50 percent of diabetics die of heart and blood vessel disease, including strokes.

Researchers at the University of Padova in Padua, Italy, looked at the amount of fiber in the diets of 1647 individuals and compared that amount to the number of strokes they suffered. The study, published in December 2012 in the journal Clinical Nutrition, looked at randomly chosen participants over a period of 12 years. It was found people who ate more than 25 grams of soluble fiber, or more than 47 grams of insoluble fiber per day, had fewer strokes than those who ate less fiber.

Soluble fiber is thought to help increase insulin sensitivity, which can help to lower blood sugar levels. (Insulin resistance is the hallmark of Type 2 diabetes and Gestational diabetes). Soluble fiber can also interfere with the absorption of cholesterol and is thought to lower levels of LDL, or “bad” cholesterol. It also slows down stomach emptying, making you feel full longer. Insoluble fiber provides bulk for the intestines, helping to move waste along.

If you believe some of the food advertisements on television, getting enough fiber is an onerous task. Don’t believe everything you see.

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Fiber is found in a wide variety of foods, and having plenty of variety is what keeps eating from getting boring. Whole grains, vegetables and fruits, are good sources of fiber…

  • a fruit salad with a cup of blueberries, a cup of diced cantaloupe, a cup of strawberries, and two cups of chopped iceberg lettuce has 16 grams of fiber.
  • make a sandwich with a veggie burger patty: two slices of rye bread, a slice of tomato, a slice of onion, and a lettuce leaf and get more than 7 grams of fiber.
  • a cup of cooked lentils has 16 grams of fiber.
  • one cup of mixed frozen vegetables has 8 grams of fiber. Make lentil stew according to fatfreevegan.com with onions, garlic, mixed veggies, tomatoes, veggie broth, oregano, paprika, cumin, quinoa, pumpkin, and black pepper. Serve with a garden salad of romaine lettuce, one sliced cucumber,one cup of chopped carrots, and a cup of chopped celery for another 8 grams of fiber.

Stay healthy.

Source by Beverleigh H Piepers

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