The role of fiber is crucial for appetite control in any good diet plan. The benefits of fiber are numerous, but for now we will look at how it regulates the glucose that enters the bloodstream. When highly-processed, refined (low fiber) carbohydrates are consumed, they cause a rapid rise in blood sugar. This necessitates a surge of insulin to deal with the high sugar levels. Insulin is a fat-storage hormone, so if the food consumed causes a rapid sugar spike, insulin will do its job, and you will add body fat to your frame. To make things worse, once the insulin deals with the sugar and stores it as fat, the end result is you wind up hungry, even if you have consumed too many calories. Of course, the diet mindset goal is to reduce body fat, and that’s where fiber can help. Fiber slows down the digestion of carbohydrates, which causes glucose to enter the bloodstream more slowly. This keeps blood sugar levels stable, which in turn regulates insulin levels and keeps appetite signals under control. Ultimately, it is portion and calorie control that enables weight loss, and fiber is a strong ally in this area.