Dietary fiber can reduce fasting blood glucose and improve glucose tolerance. Many things contain dietary fiber. Dietary fiber is the seventh nutrient proposed by people in recent years, but it is not all sugar. The role of dietary fiber has been paid more and more attention by the public, and it has gradually been sought after by people. Dietary fiber is a kind of polysaccharide. Let's look at the role of dietary fiber in lowering fasting blood glucose and improving glucose tolerance.

Dietary fiber can reduce fasting blood glucose and improve glucose tolerance. 1. dietary fiber has a single mechanical effect on gastrointestinal tract, such as increasing food volume and reducing energy density, thus slowing down the emptying time of stomach and the time for food to pass through small intestine, and reducing the absorption of sugar.

Secondly, the marginal diffusion of glucose in the small intestine is affected by weakening the movement of the small intestine.

Thirdly, the gastric agitation layer near the intestinal mucosa increases, which hinders the diffusion of glucose.

Fourthly, for glucose and water, the transport to the edge of small intestine plays an obstacle role.

Fifth, it affects the absorption of small intestine and slows down the speed of enzyme promoting food digestion in intestine.

Six, hinder the release of gastrointestinal hormones into the blood.

At present, it has been proved that a diet high in sugar and dietary fiber can obviously improve the sensitivity of peripheral insulin.

Therefore, dietary fiber can prevent and treat diabetes and its complications, such as hyperlipidemia and obesity.

Fiber food generally refers to foods rich in dietary fiber, including soluble dietary fiber and insoluble dietary fiber. The former includes cellulose, hemicellulose, resin, lignin and so on. The latter includes pectin and other substances, which are necessary for human health. Dietary fiber mainly comes from coarse grains, beans, vegetables and fruits.

1. Coarse grains: The bran and whole grains of cereals contain a lot of cellulose, hemicellulose or lignin, and coarse grains such as millet, wheat, corn and oats are common in daily life;

2. beans: beans such as soybeans, mung beans, lentils, dried peas, etc. It also contains a lot of cellulose, hemicellulose and lignin;

3. Vegetables: Most vegetables are rich in cellulose, such as celery, sweet potatoes, fungus, mushrooms, ordinary Chinese cabbage and cabbage. ;

4. Fruits: Citrus, pineapple, banana, hawthorn, cherry and other fruits contain more pectin.

Dietary fiber has many benefits to human body, mainly promoting digestion, relaxing bowels and expelling toxins, and reducing blood lipid and blood glucose concentration to a certain extent, but excessive consumption of dietary fiber will have certain harm, such as abdominal distension, abdominal pain, diarrhea and other adverse reactions; Long-term intake of excessive dietary fiber may reduce the absorption of minerals such as calcium, iron and copper, and vitamin A and vitamin B, thus causing corresponding nutritional deficiency, so we must pay attention to nutritional balance in our daily diet.

Dietary fiber can reduce fasting blood glucose and improve glucose tolerance. 2. What foods containing dietary fiber are introduced?

Dietary fiber can control weight and prevent obesity. Eating more dietary fiber can occupy the volume of the stomach, feel full, delay the emptying of the stomach, reduce the intake of high-calorie food, reduce fat reserves, control obesity, and have a certain control effect on type 2 diabetes.

Dietary fiber can absorb water in the body and help defecate. Dietary fiber is hydrophilic, which makes the stool moist and is beneficial to the smooth discharge of the stool. Dietary fiber can not be digested and absorbed by intestine, so it can participate in the composition of feces in a certain volume.

Promote intestinal peristalsis, discharge food residues as soon as possible, and reduce the absorption of harmful substances in feces. In addition, some people think that this function of dietary fiber can also prevent diseases such as intestinal cancer, appendicitis and hemorrhoids.

Some soluble dietary fiber can lower plasma cholesterol. Such as vegetables, fruits, barley, oats, beans and other foods are rich in soluble dietary fiber, which can also increase the excretion of intestinal cholesterol, prevent the formation of gallstones and prevent hypercholesterolemia.

Dietary fiber can also promote the decomposition of digestive enzymes. Due to the characteristics of dietary fiber, the prolonged chewing time of food in the mouth will stimulate the secretion of more digestive enzymes, which is beneficial to the digestion of food.

Dietary fiber has a low blood sugar level and can prevent diabetes. Plant foods such as eggs, fruits, beans, vegetables and fruits are rich in dietary fiber. People should keep a good diet tradition, give priority to all kinds of plant foods, and eat more fruits, vegetables and beans. Next, let's take a look at those foods rich in dietary fiber!

Foods rich in dietary fiber mainly refer to whole grains. Although the dietary fiber content of this kind of food is moderate, it is a staple food, so the intake is large. As long as a little food is added, the total amount of dietary fiber consumed every day will be considerable. This kind of food includes brown rice, rye bread, wheat flakes, corn flakes, oatmeal, buckwheat flakes and so on.

Vegetables are also an important source of dietary fiber, beans and potatoes are the vegetables with the highest dietary fiber content, such as peas, broad beans, white beans, kidney beans, green beans and other beans; Yam, potato, sweet potato, konjac and other potatoes. Pepper, garlic sprout, green garlic, leek, water spinach, cabbage and rape also contain high dietary fiber.

Dietary fiber can reduce fasting blood glucose and improve glucose tolerance. 3 marvel at the efficacy and function of dietary fiber.

I. Prevention and treatment of constipation

Because the volume of dietary fiber is relatively large, it can accelerate the movement of the large intestine and shorten the time for food to stay in the intestine. Eating more foods containing dietary fiber can make the stool soft and easy to discharge.

Second, it helps to lose weight

Why do you say that eating foods containing dietary fiber can effectively help you lose weight? Because when we eat more foods containing dietary fiber, we will eat less foods with relatively high calories, which will reduce our ability to digest and absorb nutrients in the intestines, and finally make the fat contained in the body reach the effect of consumption, thus achieving the purpose of losing weight.

Third, prevent colon and rectal cancer.

The main cause of colon cancer and direct cancer is that carcinogens stay in the intestine for too long and contact with the intestinal wall for a long time, which causes cancer. Increasing the intake of dietary fiber can dilute the concentration of carcinogens, at the same time, it can enhance the peristalsis speed of intestines and accelerate the excretion of carcinogens.

Fourth, the prevention and treatment of hemorrhoids

Because dietary fiber has a powerful laxative effect, it can reduce the pressure around the anus, make the blood stasis around the anus caused by constipation unobstructed, and can prevent and treat hemorrhoids.

Six physiological functions of dietary fiber

1, because of the water absorption of dietary fiber, it can enhance the volume of dietary fiber in the intestine, thus enhancing the movement speed of gastrointestinal tract, softening feces, preventing constipation, accelerating defecation speed, enhancing defecation times, directly reducing the time for harmful substances to stay in the intestine, keeping the intestine clean, and reducing the chance of natural intestinal diseases.

2. Dietary fiber can effectively inhibit the absorption of cholesterol in the body and play a very effective role in preventing hyperlipidemia and hypertension.

3. Dietary fiber plays a role in slowing down substances that are not conducive to human health, such as heavy metals, so that the chances of human body absorbing toxic substances are reduced and the side effects in the body are reduced.

4. Dietary fiber can also improve the intestinal flora, maintain the microecological balance in the body, and promote the formation and combination of some nutrients.

5. The strong absorption function of water-soluble dietary fiber can increase the volume and weight by more than ten times, which makes people feel full easily after eating, thus playing the role of losing weight and fitness.

6. Soluble dietary fiber can also delay the absorption rate of glucose and the digestion of digestible sugars, such as starch, so the symptoms of a sharp increase in blood sugar after meals will naturally become lower.