Eating fiber slows down sugar absorption, which means less insulin is made, helping your kidneys release salt and lower blood pressure.

Eating more fiber helps your blood sugar and insulin stay steady after meals, which in turn helps your kidneys handle salt better and keeps your blood pressure in a healthy range.

If you eat fiber or protein before carbs, your blood sugar spikes less after meals — and this helps both healthy people and those with type 2 diabetes, though the effect might be stronger in one group than the other.

Eating fiber helps control blood sugar by forming a gel that slows sugar absorption, making helpful acids that affect how your body uses sugar, and boosting hormones that make insulin work better.