Between dizzying blood-sugar spikes and shake-inducing dives living with diabetes can often feel like you’re riding a roller coaster.
If you’re like a lot of folks, you’ve already tried everything from sickening meds to massive diet changes to bring your numbers under control.
And no matter whether you’re newly diagnosed, or a veteran of the Glucose Wars, that battle can be downright exhausting.
But don’t lose hope yet. Because I’ve got great news.
Two new studies have revealed a ridiculously simple yet incredibly powerful, diabetes solution. Researchers say adding this potent plant-based nutrient to your routine could change EVERYTHING.
According to the scientists this meal-time solution…
- improved those dreaded after-meal glucose jumps
- helped even out blood sugar, reigning in roller coaster spikes and drops
- melted away fat leading to effortless weight loss
But the benefits don’t end there. Incredibly, the researchers say this superfood could even supercharge your life expectancy.
And best of all, it’s not some hard to get exotic potion from a far off land or a $400 designer supplement that will break the bank. In fact, you can pick it up on your next grocery store run for near pennies a serving.
Living longer and better with THIS diet trick
Are you ready for this?
According to researchers, the secret superfood that could help you win the battle against diabetes is… of all things… FIBER.
Now I know what you’re probably thinking. “It CAN’T be that simple.”
And I get it. That’s exactly how I felt until I took a deeper dive into the research. Darned if it wasn’t all right there in black and white.
Fiber really could be the key to FINALLY managing your diabetes. In fact, one of the researchers even compared the results to drugs saying, “this dietary treatment can have an effect as striking as that produced by medications.”
And trust me, I know more than a few researchers, and THAT statement qualifies as high praise from these guys. But when you take a closer look, it’s easy to see why.
In the first study, published in the journal PLOS Medicine, researchers reviewed the diet data from 8,300 people with type 1 or type 2 diabetes.
And after crunching the numbers, one thing became perfectly clear. Those folks who ate the most fiber had a FAR lower risk of dying early than their peers who ate the least fiber.
In fact, those volunteers who ate 35 grams of fiber per day had a 35 percent REDUCED risk of dying early compared to folks who ate an average of 19 grams. When you consider a whole avocado has about 14 grams total, you can see just how easy it is to achieve.
For the second study, a team analyzed the research from 42 different trials. All of the volunteers had either prediabetes, type 1 diabetes, or type 2 diabetes. And the participants were all given more fiber and whole grains to eat for at least six weeks.
In all three groups, there were consistent improvements in…
- blood sugar control
- cholesterol levels
- body weight
An additional trial published in the journal Diabetes Care confirmed those incredible results with participants achieving better, steadier blood sugar and weight loss despite not trying to lose any.
Not all fiber is created equal
Now, as usual, there IS a catch. But don’t worry, it’s a small one. It turns out the KIND of fiber matters.
The researchers say when the fiber-rich foods are heavily processed, their benefits can be dulled. But they’re just being polite. I’ll be a bit blunter about it.
Ultra-processed fiber is JUNK and practically useless. So even if that frozen diet dinner you’re about to zap in the microwave claims it’s packed with 12 grams of fiber, it’s not doing you much good.
Get your fiber from whole fresh foods instead. You can start small by switching out things you’re already eating for their healthier counterparts. For example, you should be limiting your carbs, but choose brown varieties if you’re going to indulge in rice or pasta.
Then step up your game by eating more fiber-rich legumes like lentils, navy beans, black beans, kidney beans, and chickpeas. I like to add a half a cup or so of beans to some of my favorite recipes like taco salad, stir fry, and even casseroles.
And then, finally, bump up the number of leafy greens and whole veggies and fruits you’re eating. Before you know it, you’ll have reached the minimum 35 grams of fiber a day you need to extend your life.