Fibre And Blood Sugar
Soluble fibre slows carbohydrate absorption and flattens glucose curves; guidance is 25–30 g a day, which most people miss.
2 September 2026Read →
Eating order, fibre, liquid sugar, protein, meal timing and the ten-minute walk that beats most products.
Soluble fibre slows carbohydrate absorption and flattens glucose curves; guidance is 25–30 g a day, which most people miss.
Eating fibre and protein before carbohydrate measurably flattens the post-meal glucose curve, at no cost.
Cravings are driven by blood-sugar swings, sleep loss, stress, habit and the food environment — not by willpower alone.
Alcohol can lower glucose hours later by blocking liver output, and sweet drinks raise it first — a two-directional risk, especially on
Late large meals produce higher and longer glucose rises than the same food eaten earlier, because insulin sensitivity falls in the eve
A short walk after eating measurably blunts the post-meal glucose rise, with consistent evidence and no cost.
The type of carbohydrate — whole versus refined, with or without fibre — matters as much as the amount for glucose response.
Non-sugar sweeteners do not raise glucose directly, but evidence on appetite and gut effects is mixed.
Protein at each meal is the most reliable dietary lever on fullness and on flattening glucose rises.
Sugary drinks and fruit juice raise glucose faster than almost any food, and removing them is one of the largest single dietary changes