Hormonal
Increasing dietary fiber intake, particularly insoluble fiber from whole grains, is inversely related to the risk of developing type two diabetes and improves insulin sensitivity.
To lower your risk of type two diabetes, prioritize insoluble fiber from whole grains (like bran) over just soluble fiber. Studies show that consuming around 26g of fiber daily (compared to 13g) can lower your risk by 22%. Focus on whole cereal grains rather than just fruits or vegetables for this specific benefit.
Meyer et al. [41] using healthy middle aged women, observed a strong (P = 0.0012) inverse relationship between insoluble fiber and the risk of type two diabetes while soluble fiber had no effect.
Why this rating
Supported by multiple large epidemiological studies (Meyer, Schulze) and mechanistic data, though some inconsistency exists regarding soluble vs. insoluble types.
Source
Effects of Dietary Fiber and Its Components on Metabolic Health
James M Lattimer et al. · Nutrients · 2010
DOI 10.3390/nu2121266
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- Consumption of beta-glucan (from oats or barley) significantly decreases serum total and LDL cholesterol and improves postprandial glucose and insulin levels in both healthy and hypercholesterolemic/diabetic subjects.Good
- Increasing dietary fiber intake is associated with decreased body weight or attenuated weight gain, primarily through mechanisms involving increased satiety hormones (GLP-1, PYY) and decreased metabolizable energy.Good
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