Blood sugar or blood glucose is the level of sugar (glucose) circulating in the bloodstream and is the main source of energy for body cells. Glucose comes from food consumed, especially carbohydrates, then processed by the body with the help of the hormone insulin. If blood sugar levels are too high continuously, it can cause a condition known as diabetes mellitus.
It is important to keep blood sugar levels stable so that body functions remain optimal. One natural and proven effective approach to help regulate blood sugar is to consume foods high in fiber, especially soluble fiber. This fiber slows down the absorption of glucose in the intestines and helps prevent spikes in blood sugar after eating.
Here is a further explanation of the relationship between dietary fiber and blood sugar control:
What is Soluble Fiber and Why is it Important for Blood Sugar?
Soluble fiber is a type of fiber that can dissolve in water and form a thick gel in the digestive tract. This gel functions to slow down gastric emptying and the rate of glucose absorption into the blood. Thus, blood sugar fluctuations become more stable.
According to the Centers for Disease Control and Prevention (CDC), soluble fiber is highly recommended for people with diabetes or anyone who wants to keep their blood sugar under control naturally.
1. Fiber Helps Reduce the Risk of Blood Sugar Spikes After Meals
After consuming foods high in carbohydrates, blood sugar usually increases sharply. However, if the food also contains enough fiber, especially soluble fiber, the glucose absorption process will slow down, avoiding sudden spikes.
A study published in the Nutrients Journal (2018) states that regular intake of soluble fiber can increase insulin sensitivity and lower fasting glucose levels, especially in individuals at risk for type 2 diabetes.
2. Helps Manage Weight That Affects Blood Sugar
Excess weight is one of the main risk factors for blood sugar disorders. High-fiber foods can help you feel full longer, thereby reducing your daily calorie intake. In the long term, this supports better weight management.
Based on guidelines from the American Diabetes Association, a high-fiber diet contributes to weight management and metabolic control, which directly helps control blood glucose levels.
3. Balancing Gut Microbiota for Healthy Metabolic Function
Dietary fiber, especially prebiotics, also plays a role in maintaining the balance of gut microbiota. A healthy gut is closely related to good glucose metabolism.
According to the Harvard T.H. Chan School of Public Health, adequate fiber intake supports the growth of good bacteria in the gut, which also affects the body’s metabolism and insulin response.
Tilapia Fish: A Healthy Choice Containing Fiber
Although sources of fiber usually come from plants, there are sources of animal protein such as tilapia fish from Regal Springs Indonesia which also contain dietary fiber. In every 100 grams of tilapia serving, there are around 5 grams of dietary fiber, meeting around 16% of the daily Recommended Dietary Intake (RDA).
By consuming tilapia fish, the body gets double benefits: a healthy, low-fat protein intake as well as natural fiber that supports stable blood sugar.
Let’s Maintain Our Blood Sugar Levels!
Maintaining stable blood sugar is not only the task of diabetics, but also part of a healthy lifestyle in general. A high-fiber diet has been shown to help control blood sugar levels, improve insulin sensitivity, and balance metabolic function. One of the healthy and practical food choices that supports this is Regal Springs Indonesia tilapia, which is not only delicious and nutritious but also contributes fiber to the body.
