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High fiber, low starch diets are often one of the healthy eating plans recommended for preventing and controlling blood sugar levels and Type 2 diabetes. Fiber helps slow down the absorption of sugar; starch is broken down into sugar. But that's not the only answer. In January 2016, the Journal of Nutrition reports on a study from Harvard Medical School in Boston in the United States. A total of 2458 women between the ages of 43 and 70 who did not have a Type 2 diabetes diagnosis at the start of the study were included... the more fiber the women took in, the higher was their blood level of a molecule called adiponectin. the higher the starch intake, the lower was the level of adiponectin. Not surprisingly, foods that raised blood sugar levels were linked with low levels of adiponectin and high HbA1c levels. when more starch than fiber was taken in, the adiponectin level was lower and HbA1c was greater. whole grain fiber was linked with higher adiponectin levels while fruit fiber was linked with a lower HbA1c. Only whole grain fiber was linked with lower levels of a molecule called C-reactive protein. Adiponectin is a hormone produced by fat cells. It reduces your appetite but, surprisingly, is found in higher quantities in overweight and obese individuals than in lean people. It is thought to have some role to play in insulin resistance. C-reactive protein is produced in the liver when inflammation takes place. Type 2 diabetes is an inflammatory disease, so finding high levels of C-reactive protein should tip us off the disease could be on the way. Some fruits good at providing fiber include... raspberries guavas mangos persimmons apples (mostly in the peel) bananas oranges and strawberries Whole grains are found in... rye, whole wheat and various other bread labeled as such. Whole grain cereals frequently advertise their fiber content on their packaging. Make an open-face sandwich with rye bread and a variety of cooked vegetables... apples make great snacks with no cooking and little mess to clean up. Or make a fruit salad with cut strawberries, tangerine sections, raspberries, and kiwi fruit (skin and all). All those colors will make your salad appetizing, as well as providing a variety of nutrients. fruit salad popsicles make a healthful treat for the summer. Use a popsicle mold and drop in your favorite fruit, and then add water and the stick. Freeze overnight and your fruit salad popsicles will be ready to eat. Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets. Article Source: http://EzineArticles.com/9294828
