How does fiber contribute to a lower risk of diabetes and heart disease?

Fiber plays a crucial role in managing blood sugar levels, which is significant for reducing the risk of diabetes. It accomplishes this by slowing down the absorption of glucose into the bloodstream after meals. When fiber is consumed, it helps to regulate the speed at which carbohydrates break down into glucose, leading to a more gradual increase in blood sugar levels. This gradual absorption prevents spikes in blood glucose, which can contribute to insulin resistance over time—a key factor in the development of type 2 diabetes.

Additionally, fiber contributes to heart health by improving cholesterol levels. Soluble fiber, in particular, binds to cholesterol in the digestive system and can help lower LDL (bad cholesterol) levels, thereby reducing the risk of cardiovascular disease. The combined effects of stabilized blood sugar and improved cholesterol levels illustrate the significant role fiber plays in lowering the risks of both diabetes and heart disease.