Soluble Fibers slow digestion, so it takes longer for your body to absorb sugar (glucose) from the foodsyou eat. This helps prevent quick spikes in your blood sugar levels -- an important part of managing diabetes. Soluble fibers also bind with fatty acids, flushing them out of the body and helping to lower LDL (bad) cholesterol. Insoluble fibers help hydrate and move waste through your intestines. Otherwise known as "Nature's laxative", insoluble fibers reduce constipation, lowers risk of diverticulitis, and can help with weight loss. Additionally, they are good for heart health and possibly immune function.A study in the journal Obesity found that every ten-gram increase in subjects' consumption of soluble fiber over the course of 5 years was associated with a nearly 4% reduction in the accumulation of visceral fat, a type of belly fat linked to a host of health problems, including Type II Diabetes. Soluble fiber can reduce the absorption of sugar and cholesterol (the bad kind) into the bloodstream. So what are some good things to eat to reduce your chances of high cholesterol and diabetes?
Here are my Top 5 recommended soluble fiber foods:
Black Beans (1 cup) = 4 grams of soluble fiber
Brussel sprouts (1/2 cup) = 3 grams of soluble fiber
Pear (medium) = 2 grams of soluble fiber
Prunes = 1/4 Cup = 1.5 grams soluble fiber
Oatmeal = 1 Cup = 1 gram soluble fiber
Here are some good examples of Insoluble Fiber foodsNote: If you are gluten intolerant or have Celiacs Disease, consult a physician and use caution when eating these foods. 1 http://www.webmd.com/diet/compare-dietary-fibers