The 5 best foods rich in fiber for diabetes

Fiber plays a crucial role in supporting global health, especially for people with diabetes. One of its most important advantages is its ability to help regulate blood sugar. By slowing down the digestion and absorption of glucose, the fibers prevent the point and accidents of blood sugar, promoting a more stable and more controlled increase. Unlike carbohydrates that are broken down into energy glucose, fibers cross our largely intact digestive system, helping to moderate the speed with which glucose enters the bloodstream. This makes it an essential element of the effective management of diabetes.

For example, the consumption of whole grain bread instead of white bread introduces additional fibers and nutrients, slowing down the digestive process and leading to a more progressive increase in blood sugar. The incorporation of fiber in meals does not always require a complete overhaul of the diet – it can often be as simple as adding an ingredient rich in fiber to complete your dish. With so many foods rich in available fibers, it is easy to find options that suit your preferences and food needs. Let’s explore some of the best fiber foods that can help you manage blood sugar while keeping your meals balanced and delicious.

1. Chickpea

Chickpeas (alias Garbanzo beans) are an excellent addition with high fiber to any salad, sautéed or grain bowl. A ½ cup of canned chickpeas contains approximately 117 calories, 6 grams of protein, 19 grams of carbohydrates, 2 grams of fat and 5 grams of fiber. Fiber and proteins are used to slow down carbohydrate digestion in chickpeas, which allows them to raise blood sugar and regularly, which is particularly useful when you suffer from diabetes. Try our classic houmous for a boost of chickpeas in your diet.

2. Chia seeds

Chia seeds are a fiber plant. A 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 a small spoonful!

A study revealed that people with type 2 diabetes and hypertension which included 40 grams of chia seeds each day for 12 weeks experienced a significant reduction in systolic blood pressure compared to those who have not added chia seeds to their diet.

Chia seeds are also super universal. You can add them just anything for a helping hand of fiber, protein and healthy fats. Add the chia seeds to oatmeal, night oats, toasted bread (sweet or salty), smoothies or salads to harvest the advantages. Or try a delicious chia seed pudding!

3. Edamame

Edamame is an excellent food filled with protein and fiber. A cup of dissected edamame contains approximately 188 calories, 18 grams of protein, 13 grams of carbohydrates and 8 grams of dietary fiber. The high protein and fiber content helps slow the digestion of these tasty green sojons, making it an excellent addition to an dietary model adapted to diabetes.

There are so many different ways to integrate Edamame into your diet. Add ½ cup of edamame dissected to any salad for a boost of plant protein. You can boil the frozen edamame for 5 minutes, drain and season with salt, and enjoy it as high protein snack at any time. Go out for sushi? Order EDAMAME as an aperitif. Starting the meal with an aperitif rich in protein and high fiber content can help you feel satisfied until the arrival of your entries and can help you enjoy your meal in more balanced games.

4. Raspairies

Raspberries are a great fruit option for people with diabetes. A cup of raspberries contains approximately 64 calories, 14 grams of carbohydrates and 8 grams of dietary fiber. Research suggests that consumption of red raspberries is linked to improvements in handling glucose and insulin sensitivity, although more robust human studies are necessary.

There are tons of ways to incorporate raspberries into your diet. Take advantage of it, add them to the salads, sprinkle on a perfect or combine them with chia seeds to make our bracelet of chia berries. That said, fresh raspberries can be expensive and spoil quickly, so opt for frozen to save money and extend their storage time.

5. Avocados

Lawyers are known for their healthy and omega-3 content, but does not neglect them as an excellent source of fiber. Half of an avocado contains almost 7 grams of fiber, which represents 33% of the daily amount recommended for women and 23% for men. Half of an avocado also contains about 15 grams of unsaturated fats, which is a type of fat that has healthy advantages by the heart. Insaturated fats can help lower LDL cholesterol (“BAD”) and increase HDL cholesterol (“good”) to help keep your arteries free from plaque and work as well as possible. The high fat and fiber content of avocados also makes it a superfiguring food.

Yes, the lawyer to the lawyer is delicious, but there are many other ways to enjoy everything that this creamy fruit has to offer. Add the avocado puree to a sandwich instead of mayonnaise or add the avocado in cubes to a salad for healthier fats and fibers. Do lawyers have lawyers who are going out? Take off, crumble them and cube them and throw them in the freezer in a zipped bag. Add some frozen avocado cubes to smoothies for healthy fats, fibers and tons of creamy.

The bottom line

Fiber is a super important nutrient to include in any food model, especially if you suffer from diabetes. But remember, increasing your fiber intake should be a slow and regular business, as eating too much fiber from the start can cause unpleasant digestive symptoms. Increasing your fiber consumption can be as simple as a few additions of fiber-rich foods like these throughout your day.