Eating more fiber might be a secret weapon against Type 2 diabetes, thanks to its power to nurture friendly gut bacteria and encourage the production of certain helpful substances in our bodies.
This insight comes from recent research focused on Hispanic adults, who face a higher risk of developing Type 2 diabetes compared to the general population in the U.S.
Dr. Zheng Wang and his colleagues from the Albert Einstein College of Medicine in New York City explored how eating more fiber could shield us from Type 2 diabetes, a condition that increases the risk of heart disease, stroke, and kidney problems.
They were curious about the link between the fiber we eat, the tiny life forms in our gut, the substances these organisms produce, and diabetes.
Their study, shared in the American Heart Association’s journal Circulation Research, analyzed information from over 11,000 participants in the Hispanic Community Health Study/Study of Latinos.
They discovered that eating lots of fiber is connected to having beneficial gut bacteria and certain favorable substances in our blood, which some of these bacteria produce. These elements were tied to a lower chance of getting Type 2 diabetes over an average of six years.
Dr. Robert H. Eckel, not involved in the study but an expert in the field, noted how this research underscores the benefits of a fiber-rich diet in preventing Type 2 diabetes in Hispanic adults.
Yet, he also pointed out the need to check if these findings apply to people from different backgrounds.
The average adult in the U.S. isn’t eating enough fiber, according to federal dietary guidelines. The amount we need varies with age and sex, but to give an example, women in their 40s should aim for 25 grams of fiber per day, while men of the same age should go for 31 grams.
Fiber is found in fruits, vegetables, nuts, whole grains, and cereals. Although we can’t digest much of it, fiber helps keep bowel movements regular. But the new study suggests fiber does more by feeding the good bacteria in our gut.
Dr. Wang was amazed by how complex the interaction is between our gut bacteria and us.
The study showed that gut bacteria could influence disease risk in many ways, pointing to a sophisticated dialogue happening within our gut microbiome. He believes further lab studies are needed to understand these interactions better.
While the study couldn’t definitively prove that fiber directly prevents Type 2 diabetes, the evidence suggests a strong link, especially since some of the beneficial substances identified can only be made by bacteria, not humans.
However, the research relied on participants reporting their own fiber intake, which might not always be accurate.
Dr. Eckel suggests future research should explore other ways fiber benefits our bodies, perhaps by reducing inflammation, enhancing metabolism, and improving how insulin works. Insulin is the hormone that helps control our blood sugar levels.
“Dietary fiber is crucial for our metabolic health, and we’re just beginning to uncover the reasons behind it,” said Eckel, highlighting the growing understanding of fiber’s role beyond just aiding digestion.
If you care about diabetes, please read studies about a cure for type 2 diabetes, and these vegetables could protect against kidney damage in diabetes.
For more information about diabetes, please see recent studies about bone drug that could lower risk of type 2 diabetes, and results showing eating more eggs linked to higher risk of type 2 diabetes.
The research findings can be found in Circulation Research.
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