Before every meal, consume enough soluble fiber to slow the rapid carbohydrate absorption that can cause insulin levels to spike. Consuming soluble fiber before each meal also enables you to feel satisfied sooner, thereby reducing the number of calories consumed.

The type of dietary fiber to use is an important consideration. To help induce weight loss, purified soluble dietary fibers, such as pectin, guar, psyllium, glucomannan, alginate, and beta-glucan, help normalize blood glucose and have an antidiabetic effect (Trepel 2004). A study showed that 7 g of soluble fiber (psyllium) significantly decreased hunger feelings, decreased food intake, and blunted increases in serum glucose-insulin levels (Rigaud et al 1998). A trial in patients with type 1 diabetes illustrated that 16 g of soluble fiber (guar) daily significantly decreased blood glucose after eating (Lafrance et al 1998). Another study showed that as few as 5 g of soluble fiber (alginate) significantly decreased the post-meal rise in glucose and insulin (Torsdottir et al 1991).

Some people find it difficult to consume high-dose fiber powder drinks before every meal. Yet taking only a few grams of specialized soluble fiber blends can produce remarkable benefits. Led by University of Toronto scientist Vladimir Vuksan, Ph.D., researchers combined glucomannan with two other soluble fibers (xanthan and alginate) in an exact ratio and added mulberry concentrate (20:1) to enhance glycemic-control and lipid-lowering effects (Andallu et al 2001).

This proprietary blend is called PGX.

At the 2004 meeting of the American Diabetes Association (Orlando, Florida), results of two studies using PGX fiber blend were presented by researchers from the Risk Factor Modification Centre at St. Michael's Hospital and the University of Toronto (Vuksan et al 2004):

Study participants who took 3 g of the fiber blend had a 65 percent reduction in post-meal glucose elevation after consuming a 50-gram acute glucose challenge.

Study participants who took 3 g of the fiber blend (three times a day, before meals) had a 23 percent reduction in post-meal glucose, a 40 percent reduction in post-meal insulin release, and a 55.9 percent improvement in whole-body insulin sensitivity scores.

Study participants taking the fiber blend reduced body fat by 2.8 percent from baseline by the end of the three-week study period.

Optimal weight-loss benefits occurred when six PGX capsules were taken before meals, although some studies indicate as few as two capsules might produce some results (Vuksan et al 2004).

An advantage of PGX is that its benefits may be obtained by swallowing capsules, which usually do not cause intestinal distress. However, to induce early satiety, drinking a soluble powder mix before meals is preferable to swallowing capsules.

The typical dose for soluble fiber drink mix is 8 to12 g taken before meals. Begin with only 4 g before each meal for the first week or two to allow your digestive system to adjust to higher fiber intake.