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1. Adopt a Diet Rich in Fiber
Dietary fibers are essential components that help regulate digestion and the absorption of sugars into the blood.
There are two main types of fiber: soluble and insoluble.
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Soluble fibers, found in foods such as oats, fruits, vegetables and chia seeds, form a kind of gel in the intestine, which delays the absorption of glucose and keeps blood sugar levels more stable.
Insoluble fiber, found in whole grains and vegetables, helps promote bowel regularity.
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But remember that to ingest fiber you must increase your water intake to avoid constipation.
How to Incorporate More Fiber into Your Diet
- Breakfast: Start your day with a fiber-rich breakfast, such as oatmeal with fresh fruit or a fruit and vegetable smoothie.
- Snacks: Opt for whole fruits, such as apples, pears and oranges, which are rich in fiber.
- Main Meals: Add vegetables to all your meals. Include a variety of salads and choose whole grains, such as brown rice, instead of white rice.
- Legumes: Include legumes such as beans, lentils and chickpeas in soups, salads and main dishes.
These simple changes can make a big difference in your daily fiber intake and, consequently, in the regulation of blood glucose levels.
