Increasing daily fiber (legumes, oats, vegetables, seeds) is one of the best-proven levers for stabilizing blood sugar and lowering long-term type 2 diabetes risk.
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The caption is short, but the claim is one of the best-supported in all of nutrition: more fiber, better glucose control. Reynolds et al.'s 2020 Lancet review (commissioned by the Diabetes and Nutrition Study Group) combines two cohorts of 8,300 people with diabetes followed 8.8 years and 42 controlled trials (1,789 participants): higher fiber lowers HbA1c, fasting glucose, and insulin, with a 15% mortality reduction comparing highest vs lowest intake. A dedicated soluble-fiber meta-analysis (Jovanovski et al., 2019, 29 trials, 1,517 participants) found a 0.63-point HbA1c drop and 0.89 mmol/L lower fasting glucose, with an optimal dose around 7.6-8.3g/day. A more recent 2024 trial even found that high-fiber, high-carb diets beat low-carb, low-fiber diets for people with diabetes — fiber is the lever, not carb restriction itself. Few nutrition tips have this much convergence between cohort data and controlled trials.
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