Have you ever questioned why, despite your best efforts to eat healthily, your blood sugar still spikes? Have you ever wondered why certain meals leave you exhausted and ravenous shortly after eating, while others keep you stable and full? Your everyday consumption of dietary fiber frequently holds the key to the solution. Fiber has the potential to significantly improve the lives of those who have diabetes. Over time, it promotes improved insulin responsiveness, slows digestion, and helps avoid sharp rises in blood sugar.
What role does fiber play in blood sugar regulation?
One kind of carbohydrate that the body is unable to completely digest is dietary fiber. It doesn’t raise blood sugar levels as quickly as refined carbohydrates do. Rather, it slows down the bloodstream’s absorption of glucose. Soluble and insoluble fiber are the two primary forms, and both are important in the treatment of diabetes.
Higher fiber consumption was linked to lower fasting blood glucose levels, according to a 2018 analysis that was published in the Journal of Chiropractic Medicine. People should eat between 22 and 35 grams of fiber per day. According to Chawla, regular consumption of fiber also enhances insulin sensitivity and promotes better weight control, both of which are critical for diabetics.
High-fiber fruits are safe for diabetes
1. Avocado
Avocados are rich in fiber and healthy monounsaturated fats. About 100 grams of avocado provides nearly 6.7 grams of fibre. These fats help improve insulin sensitivity and support heart health. With very low sugar content, avocados are ideal for people managing diabetes and can be added to salads, smoothies, or whole-grain toast.
2. Berries
“Berries such as strawberries, blueberries, and raspberries are low in sugar but high in fiber and antioxidants,” explains Chawla. For example, 100 grams of raspberries contain around 6.5 grams of fibre. Their fiber content slows glucose absorption, while antioxidants help reduce inflammation linked to diabetes.
3. Pears
A medium-sized pear provides about 6 grams of fiber, especially when eaten with the skin. Pears also support satiety, which helps prevent overeating—a common challenge in diabetes management.
Here are some fruits that are high in fiber and healthy for diabetics:
1. Avocado
Avocados are a beneficial source of monounsaturated fats and fiber. 100 grams of avocados contain approximately 6.7 grams of fiber. These fats promote heart health and increase insulin sensitivity. Avocados may be used in salads, smoothies, or whole-grain bread because of their extremely low sugar level, making them perfect for diabetics.
2. Berries
According to Chawla, “berries like raspberries, blueberries, and strawberries are high in fiber and antioxidants but low in sugar.” For instance, there are around 6.5 grams of fiber in 100 grams of raspberries. Antioxidants help lower inflammation associated with diabetes, and their fiber content delays the absorption of glucose.
3. Pears
About 6 grams of fiber are found in a medium-sized pear, particularly when the skin is eaten. Additionally, pears promote satiety, which helps avoid overeating—a typical problem in managing diabetes.
Vegetables that are high in fiber help stabilize blood sugar levels
1. Broccoli
Broccoli is high in vitamins and antioxidants and provides around 2.2 grams of fiber per cup. Its high fiber content and low calorie count aid in controlling digestion and preserving stable blood sugar levels.
2. Peas
The amount of fiber in one cup of cooked peas is about 8.8 grams. They offer natural sweetness without adding too much glucose, and their delayed digestion helps avoid post-meal sugar surges.
Whole grains and legumes that help manage diabetes
1. Lentils
With about 7.9 grams of fiber per 100 grams, lentils are a diabetes-friendly staple. They include iron, folate, and plant-based protein, and they have a low glycemic index. Lentils are excellent for keeping blood sugar levels stable after meals, according to Chawla.
2. Oatmeal with barley
Soluble fiber, which forms a gel-like material in the stomach, is abundant in both barley and oats. This substance lowers cholesterol and delays the absorption of glucose. About 6 grams of fiber are found in a cup of cooked barley, and about 4 grams are discovered in half a cup of oats.
How can you increase your fiber intake without entirely changing your diet?
To boost your intake of fiber, you don’t need to make significant adjustments. Replace refined grains with whole grains, serve meals with a side of veggies, include skin-on fruits, and make more frequent use of lentils or legumes. To aid with digestion, Chawla advises consuming adequate water and distributing fiber consumption throughout meals.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
