One thing no one ever warns you about when you’re diagnosed with diabetes is how exhausting managing your illness can be. Or how frustrating.
Because when you try your best to follow ALL the rules… from eating the right things to taking your meds and exercising… and your numbers still come back high, you can feel like giving up. After all, what’s the point?
Well, don’t give up yet. Because sometimes, the simplest solutions can turn out to be the ones that make the most impact. And some recent research delivers the perfect example of that.
Two studies have landed on the most unlikely yet powerful diabetes solution you can imagine. In fact, this plant-derived solution is so ordinary it might even make you laugh.
That is until you realize the huge impact it could have on your diabetes control. In fact, according to researchers, this plant nutrient improved after-meal sugar spikes, evened out blood sugar spikes and drops, and even helped folks melt away excess fat.
But as impressive as those changes are, we haven’t even gotten to the biggest potential benefit it brings to the table. And that is, quite literally, extending your life.
Plant power delivers BIG diabetes benefits
You’re not going to believe this. But the nutrient that’s delivering on all those big benefits is fiber.
I know that sounds too ridiculously simple to be true. How could fiber make such a dent in a complex disease like diabetes? But trust me when I tell you the evidence is rock solid.
In fact, the one study’s results were so impressive that researchers did a rare thing. They actually sang the praises of this natural therapy. They compared it to mainstream diabetes medications saying, “this dietary treatment can have an effect as striking as that produced by medications.”
If you’ve ever spent any time around scientists, you’re jaw probably just hit the floor. Because that’s high praise from that buttoned-up bunch.
But when you take a closer look, it’s easy to see why they felt comfortable recommending fiber so highly.
In the first study, published in the journal PLOS Medicine, researchers reviewed diet data from 8,300 people with type 1 or 2 diabetes.
And after carefully reviewing the numbers, one thing stuck out like a sore thumb. Folks who ate the most fiber had a strikingly lower risk of dying early than their peers who ate the least fiber.
The study participants who gobbled down 35 grams of fiber per day had a 35 percent lower risk of dying early than those who ate an average of 19 grams. In other words, the lower fiber group was about one avocado, a cup of lentils, and a fistful of almonds away from sending their premature death risk plummeting.
The second study was a meta-analysis of 42 different trials. All the volunteers had prediabetes, type 1 diabetes, or type 2 diabetes. And participants were 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, and body weight.
Pick the right fiber for real results
To get the results they saw in these studies, you must pick the right fiber. The fiber you’ll find in ultra-processed foods is garbage.
In other words, even if that bag of “veggie straws” claims to be packed with healthy fiber, the chances are it’s not doing you… or your diabetes… much good. You’ll want to get your fiber from whole fresh foods instead.
Don’t worry. You don’t have to make drastic changes all at once. Instead, make one small swap at a time, switching out a single food for a healthier, fiber-packed version.
Then start adding more fiber-rich foods to your daily meals, like a side of black beans or lentils. And finally, focus on eating more leafy greens, fruits, and vegetables.
With those changes, it will be easy to reach the minimum 35 grams of fiber daily that the studies showed can extend your life. But why stop there? You could potentially add many more YEARS to your life with this “Spice of Life” secret.
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