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High Fiber Intake Associated With Lower Risk of Diabetes

Previous studies have shown that fiber may help control blood sugar and lower LDL cholesterol. Now a recent study suggests that higher dietary fiber intake may be associated with a lower risk of developing diabetes.

For their study, researchers examined data from an 11-year follow up study that included more than 29,000 people in eight European countries. They also conducted an analysis that combined the data from that study with 18 other independent studies.

After examining all of the data, the researchers found that consuming more than 26 grams per day of fiber was associated with an 18% lower risk of developing diabetes compared with people who consumed less than 19 grams per day. They also found that for every 10 gram increase per day of total fiber intake, the risk of developing diabetes fell by 9%.

When they examined cereal fiber specifically, that number rose to a 25% lower risk for every additional 10 grams per day. In fact, cereal fiber was found to be the best fiber for reducing the risk of diabetes.

Researchers from the University of Cambridge conducted the study. It was published online ahead of print on May 29, 2015, in Diabetologia.

Previous studies have linked soluble fiber consumption with blood sugar regulation, prevention of heart disease and breast cancer prevention.

There are two type of fiber: soluble and insoluble. Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber can be found in whole wheat and grains, brown rice, fruit, broccoli, cabbage and dark leafy vegetables and is the type that was found to be most effective at reducing the risk of diabetes in this study.
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