These benefits show that fiber consumption may help prevent cardiovascular disease. Blueberries are particularly strong because they are loaded with the soluble fiber that, like oatmeal, keeps the body feel fuller longer and keeps the blood sugar cholesterol levels from swinging wildly.
Blueberries contain both primary types of fiber, soluble and insoluble fiber.
According to USDA data one cup of berries supplies 3.6 g of total dietary fiber, or 14% of RDA.
Each of soluble fiber and insoluble fiber influences blood sugar in different ways.
Soluble fiber binds water in digestive tract to form a gel that will slow digestion that it will reduce the absorption as much starch or sugar. It promotes a slower, more controlled release of glucose into the blood stream.
The biological mechanism by which insoluble fiber protects against diabetes is unknown; however, in a small dietary intervention study indicates that insoluble fiber matters more in reducing the risk of type 2 diabetes, possibly by helping to improve insulin sensitivity.
Fiber rich fruit: blueberries
