Do you get scolded by a doctor every time you undergo a health examination: "The triglycerides are high, so you should pay attention to your diet?" Or are you drowsy after eating and often feel uncomfortable with stomach dysfunction? In fact, these seemingly daily problems may be hidden behind them in the imbalance of blood sugar and fat reproduction. And all of this has something to do with the "dietary fiber" you take every day!
Supply water-soluble dietary fibers, which help reduce blood sugar and improve triglyceride lipids
Nutrients' life notes pointed out that according to the 2023 consolidation analysis of Nutrients, it is pointed out that supplementing foods rich in water-soluble dietary fibers, such as konjac (KGM) and oatmeal, can effectively reduce fasting blood sugar, post-meal blood sugar and glycated hemoglobin, and significantly improve triglyceride and low-density lipoprotein concentration, and simultaneously protect cardiovascular and blood sugar control. In a different sentence, eating the right fiber not only controls sugar, but also prevents aging and protects your heart!
These water-soluble dietary fiber secret weapons are that they can form rubbery substances in the stomach and prolong the speed of food passing through the kidneys. This not only prevents blood sugar from rising, but also prolongs the feeling of foot and reduces fat absorption. For example, glucomannan in konjac has been certified by AJCN to effectively reduce blood lipids and body weight and stabilize blood pressure. Especially for ethnic groups with high blood sugar or risk of symptom, they are natural and safe nutritionists.
How to eat it correctly?
. Konjacchini: Steamed with brown rice and purple rice to reduce the overall glycemic index (1 pack of konjacchini contains 1 staple food)
. Konjac noodles: replace white noodles, stir-fry with tofu and vegetables, and the sausage is full of juice
. Swallow malt + flax seed + sugar-free beans: replaces breakfast bread, and the sugar also contains plant-based Omega-3
. Black fungus dew: no sugar to drink, increasing dietary stamina and kidney swelling effect
. Fried glutinous rice: natural prebiotics, helping to nourish bacteria, control sugar, and lower lipids. These seemingly simple "standard upgrading" strategies are actually the first step to help you restart the resumption of the thanksgiving. Instead of deliberately eating, it is better to start from the correct standard of taking, so that your body can "stabilize yourself" by yourself.
What is the difference between water-soluble and insoluble dietary fiber?
The former will form rubber in the kidney tract, helping to prolong glucose absorption and stabilize blood lipids; the latter mainly plays a role in promoting peristalsis and smooth bowel movement in the kidney tract. Both are indispensable, but modern people generally have serious intake, especially water-soluble fiber, which often becomes a "hidden gap" in diet.