When your body can’t produce enough insulin, you get diabetes type 2. Soluble fibers like konjac glucomannan may cause a rise in your blood glucose levels by slowing down insulin response. It also reduces your blood cholesterol and helps you lose weight. This improves your colon health. Food such as blueberries, cucumbers, nuts, citrus, dried peas and beans, lentils, apricots, and oatmeal contain these soluble fibers. When you eat them before your meal, they can help slow down your sugar spikes.
Soluble fibers in one’s digestive system dissolve to make a soft gel. These fibers have fermentability and viscosity traits. The fiber can bind 20-200 times its actual weight when in water, forming a viscous and slow-moving solution.
During digestion, the contraction of your intestinal muscles causes wave-like currents that bring all nutrients to your intestinal surface wall for absorption. With already consumed soluble fiber that has formed a soft gummy gel, nutrients such as starch and carbohydrates are trapped within the gummy gel. This considerably slows them down as they move through your digestive system. Nutrients in this gel are shielded from your body’s digestive enzymes and so they may not reach the surface or wall of your intestines. This ensures that the rate at which your body absorbs sugar is slowed and this consequently blunts the sharp spikes in your blood glucose. With fewer spikes in your blood glucose, your body’s sensitivity to the real action of insulin is greatly increased. If you avoid low valleys and high peaks in your blood glucose, you put less stress on your pancreas and this prevents type 2 diabetes.
Another explanation is that nutrients can only be absorbed by your intestines if they cross your unstirred water layer that usually covers the surface of your intestines. Soluble fibers will thicken this layer and make it much more resilient to the actual movement of nutrients that are diffusing into your body. This slows the rise in your blood glucose levels and prevents type 2 diabetes.