By Dr. Molly Punzo

November is American Diabetes Month. This serious disease contributes to complications such as heart disease, stroke, kidney disease, blindness, amputation, and other life-altering and life-threatening diseases. To raise awareness, the American Diabetes Association (ADA) has organized a Stop Diabetes campaign.

In a previous newsletter, my friend Dr. Golshani told how she turned around her health with diet and exercise. These same basic changes can prevent the onset of  type 2 diabetes (or help manage it, if you already have it). Here are some facts about the disease:

• 24 million children and adults in the U.S. live with diabetes
•  57 million Americans are at risk for type 2 diabetes
• 1 of every 3 children born today faces a future with diabetes, if current trends continue

We can change those numbers. One way is to eat more fiber. The ADA recommends a daily fiber intake of 20 to 35 grams. (By the way, that's the same total for people without diabetes.) But fiber levels as high as 50 grams every day can improve glycemic response and lipid levels in people with type 2 diabetes, according to some clinical studies.

If you are diabetic, it is important to lower lipid levels because you are at a higher risk for heart disease. Hypercholesterolemia can contribute to coronary heart disease. When your glycemic response improves, you improve the body’s insulin sensitivity. Insulin sensitivity is the degree to which the cells in your body can respond to the insulin that is released. The better this response, the better your body can turn glucose into energy.

Soluble fiber acts to stabilize glucose levels in the blood and cholesterol by slowing digestion and the absorption of nutrients. This results in a slow, steady release of glucose from your food. Fiber absorbs bile acids found in your gut; the chemical that is converted to cholesterol.

Foods high in fiber, such as raw fruits and vegetables and whole grain breads and cereals, also increase your feeling of fullness. This is helpful when trying to reduce portions at meals or practicing weight control.

Excess weight is believed to play a role in the risk of acquiring type 2 diabetes, and in the management of it.

It’s often tricky to eat the daily amount of recommended fiber, particularly if you are aiming for 50 grams. So adding a high-fiber supplement like Konsyl Original, is an excellent way to help achieve your goal. Each teaspoon has 5 grams of fiber and can be mixed in fruit smoothies or baked in high-fiber muffins for variety.

Good luck in your healthy lifestyle changes and join the fight to Stop Diabetes!