Dr. Terry Shintani, MD, a Harvard-trained physician and nutritionist, has been reversing diabetes naturally for over 30 years — using a high-carb diet. The key, he explains, is a nutrient found in some high-carb foods that slows the absorption of sugar: soluble fiber.
How soluble fiber helps control blood sugar
Soluble fiber supports blood sugar control in four important ways:
- It holds onto sugar and slows its absorption
- It helps create a mucin layer that protects the intestines and supports proper nutrient sorting
- It supports a healthy gut microbiome
- It helps you feel full, so you end up eating fewer calories overall
5 good sources of soluble fiber
- Oats
- Chia seeds
- Flax seeds
- Beans
- Lentils
The takeaway
To start getting healthier now, consider eating more of these soluble-fiber-rich foods. For a list of 15 foods and the amount of soluble fiber in each, get Dr. Shintani’s free eBook, Health Secrets, at peacediet.org.
Sources: NLM Native Voices; additional NIH/PubMed citations on soluble fiber and glycemic control available on request.