Few people in the United States get enough fiber in their diets — and fiber may be especially important for people with diabetes. A high fiber intake may reduce fasting blood sugar, among other benefits.
Fiber is the part of a plant that the body cannot break down during digestion. Just about
Fiber promotes health in a variety of ways, including reducing this risk of heart disease. For people with diabetes, a high-fiber diet may have additional benefits.
In this article, learn about the link between fiber and diabetes and which foods are good sources of this plant-based nutrient.
the American Diabetes Association say that people with diabetes should follow the
These recommend that people over the age of 18 consume 22 to 35 grams (g) of fiber per day. They also give more specific goals, depending on a person’s gender and age.
A diet high in fiber can have significant benefits for people with diabetes. A
Other to research suggests that a high-fiber diet may help control a person’s glycosylated hemoglobin levels. A glycosylated hemoglobin test shows a person’s average blood sugar for a few months before the test. This indicates how well their diabetes is being managed over time.
Fiber can provide a range of other health benefits for everyone.
- reduce the risk of developing:
- obesity
- stroke
- hypertension
- heart disease
- certain gastrointestinal diseases
- reduce potentially dangerous low-density lipoprotein (LDL) cholesterol levels
- lower blood pressure
- improve insulin sensitivity
- promote weight loss by increasing the feeling of satiety
Fiber comes in two forms: soluble and insoluble. Soluble fiber breaks down to form a gel-like substance in the stomach. Bacteria break it down further as it travels through the digestive tract.
This type absorbs cholesterol and dietary fat. It helps lower LDL cholesterol levels and control blood sugar after a meal.
Insoluble fiber, on the other hand, doesn’t break down and adds bulk to stool, helping it move through the digestive tract efficiently.
High-fiber foods often contain both forms in varying amounts. Some good sources of fiber include:
- whole grains, such as:
- oats
- Brown rice
- quinoa
- whole grain breads and cereals
- fruits
- seeds
- nuts
- vegetables
Understanding fiber values on food labels
According to the Food and Drug Administration (FDA), foods labeled “high” in fiber must contain at least 20% of a person’s recommended daily value of fiber, or at least 5 g in the defined serving.
For a product to advertise a “good” amount of fiber, it must contain at least 10% of the recommended daily fiber intake, or between 2.5g and 5g in the defined serving.
Certain snacks can help a person increase their fiber intake. The following snacks contain good amounts of fiber, along with other nutrients.
Almonds
Almonds contain unsaturated fats and healthy proteins. Additionally, a 1 ounce (oz) serving provides approximately
Opt for raw almonds and avoid toasted ones with added flavors, salt or sugar.
Air-popped popcorn
While some popcorn is loaded with butter, salt, sugar, and other unhealthy toppings, pure air-popped popcorn can be a healthy snack.
It is also a relatively high source of fiber, with 1 cup providing approximately
Chia seeds
Chia seeds are an excellent source of fiber, with about
Hummus
Hummus is made with chickpeas, which provide approximately
A person can make hummus at home quite easily. Or opt for store-bought varieties, which come in several flavors.
Bananas
A medium banana has approx.
Many people with diabetes need to watch their carbohydrate intake. In the list above, almonds, hummus, and chia seeds are high in fiber and contain low amounts of carbohydrates.
There are many ways to add fiber-rich foods to meals. Find some ideas below:
Oatmeal with berries
To get the most fiber from oatmeal, it’s best to choose rolled oats or minimally processed rolled oats, rather than quick-cooking products. Half a cup of rolled oats contains approximately
Topping oatmeal with berries can boost fiber intake and add sweetness. A cup of berries has a little more
A salad with dark green vegetables
Dark green vegetables such as spinach and kale are rich in vitamins and can form the basis of salads or side dishes.
Kale contains approximately
Baked sweet potatoes
Sweet potatoes contain approximately
The toppings make all the difference. Opt for baked potatoes or fries with healthy toppings such as low-fat cheese or spices and herbs.
Cooked lentils
Lentils are a staple in soups and grain dishes. They contain approximately
Brussels sprouts
These contain approximately
Most plant foods contain fiber. Here are the foods high in fiber:
Fiber can play an important role in managing type 2 diabetes by supporting healthy blood sugar levels. Consuming enough fiber may also reduce the risk of other chronic diseases, including heart disease.
Many plant foods contain significant amounts of fiber and are relatively easy to incorporate into snacks and meals.
Whenever possible, opt for fresh, minimally processed foods and prepare snacks and meals at home.
