Earlier I mentioned resistant starch as a type of carbohydrate that may aid blood glucose control. Another carbohydrate that studies find can help manage blood glucose, as well as reduce serum cholesterol, is psyllium husk fiber (shown).Following are two studies that appeared in the American Journal of Clinical Nutrition.
In the first1, from October 1999, researchers found those who supplemented their diet with psyllium had reductions in serum glucose:
"Two doses of psyllium taken immediately before breakfast and dinner resulted in significantly lower [glucose] measurements. ... All-day and postlunch postprandial glucose concentrations were 11.0% and 19.2% lower, respectively, in the psyllium than in the placebo group."
They also found reductions in cholesterol:
"Serum total and LDL-cholesterol concentrations were 8.9% and 13.0% lower, respectively, in the psyllium than in the placebo group."
In the second2, from June 2000, researchers documented reductions in cholesterol:
"In this study, dietary change and long-term use of a standard dose of psyllium (5.1 g twice daily) resulted in 5% lower serum total cholesterol concentrations and 7% lower LDL-cholesterol concentrations than did dietary changes and placebo."
Both studies supplemented with 5.1g of psyllium fiber twice a day.
1 For the first study, from 1999:
Effects of psyllium on glucose and serum lipid responses in men with type 2 diabetes and hypercholesterolemia
2 For the second study, from 2000:
Long-term cholesterol-lowering effects of psyllium as an adjunct to diet therapy in the treatment of hypercholesterolemia
