Dietary fiber is a well-known substance that promotes digestive health and weight reduction. Not only that, but it also benefits diabetics. So what are you waiting for? Include these 7 high-fiber foods for diabetes in your diet right now.
1/8 Benefits of Fiber for Diabetes.
Fiber is a form of carbohydrate found in plant-based foods that the body cannot digest, allowing blood sugar levels to increase more slowly after meals. There are two forms of fiber: soluble and insoluble, both of which have significant advantages.
A 2018 analysis published in the Journal of Chiropractic Medicine found that increasing fiber consumption can reduce fasting blood glucose levels. The American Diabetes Association advises that persons over 18 consume between 22 and 35 grams of fiber daily.
2/8 Avocado.
Avocados are not only tasty, but they also include beneficial fats and fiber. 100 grams (g) of avocado provides around 6.7 grams of fiber. Avocados include monounsaturated fats, which help benefit heart health and insulin sensitivity. Their creamy texture makes them a versatile ingredient that may be used in salads, smoothies, or spread over whole-grain toast. Furthermore, their low sugar content makes them an excellent alternative for people looking to control their blood sugar levels.
3/8 Lentils
A cooked cup of lentils has around 7.9 grams of fiber, making them a nutritional powerhouse. Lentils are excellent for controlling blood sugar levels due to their low glycemic index (GI) and high fiber content. Aside from this, lentils are excellent for diabetics since they are low in calories and fats and provide other vital nutrients like protein, iron, and folate.
4/8 Peas
Peas are a great source of fiber in addition to being a tasty ingredient in many recipes. There are around 8.8 grams of fiber in one cup of cooked peas. In addition to being high in vitamins A, C, and K, their inherent sweetness may improve the flavor of a variety of dishes. Peas can be steamed as a side dish or used to pasta meals or stir-fries. Pea fiber slows down digestion, which is good for controlling blood sugar.
5/8 Broccoli
A cup (90 g) of raw broccoli has around 2.2 g of fiber, making it a nutritious powerhouse. Rich in vitamins, minerals, and antioxidants, this cruciferous vegetable supports general health. Broccoli's high fiber content facilitates digestion and helps keep blood sugar levels steady. Broccoli can be added to salads, roasted, or steam-cooked. It is an excellent option for people who want to control their weight in addition to their diabetes because of its low calorie content.
6/8 Berries
Berries like strawberries, blueberries, and raspberries are not only tasty but also high in fiber and low in sugar. For example, 100 grams of raspberries contain around 6.5 grams of fiber. Berries include antioxidants, which can help reduce inflammation and enhance general health. They make an excellent snack, may be mixed into smoothies, or used as a topping for oatmeal or yogurt. Their natural sweetness gives a delightful pleasure while not raising blood sugar levels.
7/8 Pears.
Pears are a tasty, fiber-rich fruit, with around 6 grams of fiber per medium-sized pear. They are also rich in vitamin C and potassium. Pears can be eaten fresh or chopped into salads. Their high fiber content promotes feelings of fullness, which can assist with weight management—an important aspect of diabetes care. Eating pears with the skin on increases their fiber content, so eat them unpeeled whenever feasible.
8/8Barley and oatmeal.
Both barley and oatmeal are high in soluble fiber, which can help decrease cholesterol and improve blood sugar management. A cup of boiled barley has roughly 6 grams of fiber, whereas a half cup of oatmeal contains about 4 grams. These grains may be served as a substantial breakfast or mixed into soups and salads. The soluble fiber in these meals inhibits glucose absorption, making them especially useful to diabetics.
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