Reviewed by nutritionist Jessica Bal, Ms, Rd
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Fiber helps to minimize blood sugar spikes and is essential for diabetes management.
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Chickpeas, chia seeds, Edam, raspberries and avocados are the best foods high in diabetes.
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Increase the fiber intake gradually to minimize digestive side effects.
Fiber plays a decisive role in supporting overall health, especially for individuals with diabetes. One of its most significant benefits is its ability to help regulate blood sugar levels. By slowing down digestion and absorption of glucose, fiber prevents acute spikes and collapses in blood sugar, promoting a more stable, more controlled rise. Unlike carbohydrates that are degraded into glucose for energy, fiber passes through our digestive system largely intact, helping to seize how fast glucose enters the bloodstream. This makes it an essential component for effective diabetes management.
For example, the consumption of whole grain bread instead of white bread introduces additional fiber and nutrients, slowing down the digestive process and leading to a more gradual increase in blood sugar. The inclusion of fiber in the meal does not always require a complete repair of the diet-often it can be as simple as the addition of a high-fiber ingredient to supplement your dish. With so many foods available, it is easy to find options that meet your preferences and dietary needs. Let’s look at some of the best foods with a high fiber content that can help you manage your blood sugar while maintaining your dishes balanced and tasty.
1. Chickpeas
Chickpeas (also known as Garbanzo Bob) are an excellent addition with a high fiber content to any salad, saute or grain bowl. Serving a glass of canned chickpeas contains about 117 calories, 6 grams of protein, 19 grams of carbohydrates, 2 grams of fat and 5 grams of fiber. Fiber and proteins serve to slow down the digestion of carbohydrates in chickpeas, allowing them to grow slow and stable blood sugar, which is especially useful when you have diabetes. Try our classic humus for impetus to chickpeas in your diet.
2. Chia Seeds
Chia seeds are fiber fibers. One tablespoon of chia seeds (1/2 oz) contains about 70 calories, 2 grams of protein, 4 grams of fat and almost 5 grams of fiber in just one small spoon!
One study found that people with type 2 diabetes and hypertension, which included 40 grams of chia seeds every day for 12 weeks, had a significant reduction in systolic blood pressure compared to those who did not add chia seeds to their diet.
Chia seeds are also super universal. You can add them to almost everything for impetus to fiber, protein and healthy fats. Add chia seeds to oatmeal, oat overnight, toast (sweet or spicy), cocktails or salads to reap the benefits. Or try a delicious chia seed pudding!
3. Edamame
Edamame is an excellent food full of protein and fiber. A glass, furnished with Edam, contains about 188 calories, 18 grams of protein, 13 grams of carbohydrates and 8 grams of dietary fiber. High protein and fiber content helps to slow down the digestion of these delicious green soybeans, making them a great addition to a diabetes -friendly eating pattern.
There are so many different ways to include Edamame in your diet. Add a glass shot with a plant -based protein enhancement salad. You can boil frozen Edam for 5 minutes, drain and season with salt and enjoy it as a high protein breakfast at any time. Are you going out for sushi? Order Edamame as your appetizer. Starting a high-protein high-fiber appetizer can help you feel satisfied while your businesses arrive and can help you enjoy your diet in more balanced portions.
4. Raspberries
Raspberries are an excellent fruit option for those with diabetes. One glass of raspberries contains about 64 calories, 14 grams of carbohydrates and 8 grams of dietary fiber. Studies have shown that the consumption of red raspberries is associated with improvements in glucose processing and insulin sensitivity, although more health, human studies are needed.
There are many ways to include raspberries in your diet. Enjoy raw, add them to salads, sprinkle on parfa or combine them with chia seeds to make our chia berry jam. This said fresh raspberries can be expensive and spoil quickly, so choose frozen to save some money and extend your term.
5. Avocados
Avocados are known for their healthy fats and omega-3 content, but they do not neglect them as an excellent source of fiber. One half of avocado contains almost 7 grams of fiber – this is 33% of the recommended amount for women and 23% for men. One half of avocado also contains about 15 grams of unsaturated fat, which is a type of fat that has some health benefits. Unsaturated fats can help reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol to help you keep your arteries without plaque and function at the best. The content of high fat and fiber in avocado makes them super -dense breathable food.
Yes, the avocado toast is delicious, but there are many other ways to enjoy everything this creamy fruit has to offer. Add the Avocado poup to a sandwich in the place of mayo or add a cube of avocado to the salad for healthier fats and fiber. Do you have avocado that are on the way? Peel them, pit them and buy them and throw them in a zipper bag. Add a few frozen avocado cubes to smoothness for healthy fats, fiber and tones of creamy.
Bottom line
Fiber is super important nutrients that include any diet, especially if you have diabetes. But keep in mind that increasing fiber intake should be a slow and stable endeavor, as eating too much fiber immediately from the bat can lead to some unpleasant digestive symptoms. Increasing the intake of fiber can be as simple as a few foods of high fiber foods like those throughout your day.
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