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Diabetes Health Center

High-Fiber Cereal May Ward Off Diabetes

Eating a Fiber-Rich Breakfast Cereal May Lower Insulin Levels in Those at Risk
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June 18, 2004 -- Eating a bowlful of high-fiber cereal may help prevent type 2 diabetes and other health problems in people at risk for developing the disease.

A new study showed eating a high-fiber cereal lowered insulin production and reduced blood glucose levels in men with elevated insulin levels, a condition known as hyperinsulinemia.

People with hyperinsulinemia are in danger of developing type 2 diabetes because the cells in their bodies are resistant to the effects of insulin and cannot process glucose (sugar) properly. This causes the pancreas to produce more insulin in order to compensate. High insulin levels and insulin resistance have also been associated with an increased risk of heart disease.

By lowering the rise in insulin and sugar levels that normally follows eating a meal high in carbohydrates, researchers say people at risk for developing diabetes may be able to ward off the disease and its complications. Other research has shown that exercise and the diabetes medication Glucophage are also effective at preventing diabetes in these people.

High-Fiber Cereal May Help Lower Insulin Levels

In the study, which appears in the June issue of Diabetes Care, researchers compared the effects of eating a high- or low-fiber ready-to-eat breakfast cereal in 77 men without diabetes. Forty-two of the men had elevated insulin levels.

The men in the high-fiber cereal group ate 1.3 cups of cereal -- Fiber One from General Mills -- which provided nearly 36 grams of fiber. The low-fiber cereal group ate Country Corn Flakes from General Mills which had less than 1 gram of fiber in the 1-cup serving size.

The men with hyperinsulinemia were significantly heavier and had larger waistlines as well as lower HDL "good" cholesterol levels than the others. Being overweight is one of the biggest risk factors for diabetes, and HDL cholesterol is often low in people at risk for diabetes.

The study showed that blood sugar levels were significantly lower in all of the men after eating the high-fiber cereal than after eating the low-fiber cereal.

In addition, insulin production was significantly lower after eating the high-fiber cereal in the men with hyperinsulinemia than after eating the low-fiber cereal.

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People who experience hypoglycemia several times in a week should call their health care provider. It's important to monitor your levels each day so you can make sure your numbers are within the range. If you are pregnant always consult with your health care provider.

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Your level is high if this reading was taken before eating. Aim for 70-130 before meals and less than 180 two hours after meals.

Even if your number is high, it's not too late for you to take control of your health and lower your blood sugar.

One of the first steps is to monitor your levels each day. If you are pregnant always consult with your physician.

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