5 High Fiber Foods For Type 2 Diabetes

Type 2 diabetes is a chronic condition that affects millions of people worldwide. It occurs when the body cannot properly utilize insulin, a hormone that regulates blood sugar levels. One way to manage type 2 diabetes is through a fibre-rich diet.

However, when you eat foods high in fibre, the fibre slows down the digestion and absorption of carbohydrates, preventing blood sugar spikes. In addition to regulating blood sugar levels, eating high-fibre foods has other health benefits for people with type 2 diabetes.

How Does Consuming Fiber Help People With Diabetes?

First, fiber itself doesn’t raise blood sugar because it can’t be digested. Also, it can blunt the impact that carbohydrates have on blood sugar. Carbs break down into sugar when digested and can cause blood sugar levels to increase. Finally, the intestines take a bit more time to digest fiber-rich foods, and that slows the release of glucose into your bloodstream.

According to the Centers for Disease Control and Prevention (CDC), fiber can also help with managing heart health, digestive health, and weight. However, not all fiber is the same—nor does all fiber have the same health benefits.

What Types of Fiber Are There?

Even though soluble and insoluble fiber work differently for the body, they are both good for you. Soluble fiber (e.g., found in berries) dissolves easily in water and can lower cholesterol by carrying out excess cholesterol when the fiber is excreted from the body. Insoluble fiber (e.g., found in whole-wheat bread) does not dissolve easily in water and helps keep your digestive tract working well.

Health Benefits of High Fiber Foods

If you have diabetes or pre-diabetes, fiber is your friend because it helps with blood sugar control and weight management. It can also lower your risk of heart disease and some cancers. Specifically, fiber can help:

• Control your blood sugar – Because the body is unable to absorb and break down fiber, it doesn’t cause a spike in blood sugar the way other carbohydrates can.
• Protect your heart – Fiber prevents your body from taking in some fat and cholesterol, lowering your triglyceride and cholesterol levels to help reduce your risk of heart disease.
• Maintain your digestive health – Fiber acts like a scrub brush, cleaning your digestive tract.
• Weight management – Since fiber can’t be digested, it moves slowly through the stomach, making you feel fuller for longer.

Ways to Add More Fiber to Your Diet

The Dietary Guidelines for Americans, 2020–2025, recommends that adults eat 22 to 34 grams of fibre each day; the specific amount will depend on your age and sex. You may ask yourself, “So how much are 22 to 34 grams of fibre?” Well, think about it this way, 30 grams of fibre would be like eating about six apples daily.

High-fibre foods can help improve insulin sensitivity, meaning the body can better use insulin to regulate blood sugar levels. Fibre can also help lower cholesterol levels, reduce the risk of heart disease, and promote weight loss.

Fiber Food Intake among different foods throughout the day

Eating high fiber foods for type 2 diabetes is essential for people with type 2 diabetes because it can help regulate blood sugar levels. When you eat foods high in carbohydrates, your body breaks them down into glucose, which enters the bloodstream and raises blood sugar levels.

• Have a fibre-friendly breakfast – Try avocado toast topped with chickpeas, or make a bowl of oatmeal with nuts and berries.
• Choose whole grains – Look for bread that lists whole-grain flour as the first ingredient. Swap out white rice for brown rice or quinoa. Try whole wheat pasta instead of regular pasta.
• Focus on non-starchy vegetables – Start dinners with a salad. Or, add spinach, broccoli, or a bag of frozen mixed vegetables to your meals for a fibre boost.
• Add beans or other legumes – Add legumes such as lentils and peas or different kinds of beans (pinto, kidney, lima, navy, garbanzo) to salads, soups, stews, or casseroles. Or you can puree legumes to make dips and spreads.
• Snack on fruit, vegetables, nuts, and seeds – Choose fruits and vegetables such as apples, pears, bananas, or baby carrots to snack on. Keep almonds, sunflower seeds, and pistachios handy for a quick fibre-friendly snack.

Remember to take it slow by adding more fibre every few days. A sudden increase in fibre can lead to uncomfortable digestive problems such as bloating, gas, constipation, diarrhoea, or cramps. Drink plenty of water to help food move easily through your system.

5 High Fiber Foods For Type 2 diabetes.

By regulating blood sugar levels, improving insulin sensitivity, reducing the risk of heart disease, and promoting weight loss, high fiber foods can help people with diabetes maintain better overall health and improve their quality of life.

1. Beans – Beans are a rich source of fibre, protein, and complex carbohydrates. They are also low in fat and cholesterol. Beans are a great addition to a diabetic diet because they help regulate blood sugar levels.
2. Berries – Berries are a delicious and nutritious addition to a diabetic diet. They are high in fibre, antioxidants, and vitamins. Berries have a low glycemic index, which means they won’t cause a rapid rise in blood sugar levels.
   Blueberries, strawberries, raspberries, and blackberries are all excellent choices. They can be eaten fresh, frozen, or added to smoothies. Berries also make a great dessert option with Greek yoghurt or whipped cream.
3. Whole Grains – Whole grains are an excellent source of fiber and complex carbohydrates. They are also low in fat and cholesterol. Examples of whole grains include oatmeal, brown rice, quinoa, barley, and whole wheat bread. These grains can be used as a meal base or a side dish. Whole-grain bread can also be used to make sandwiches.
4. Nuts and seeds – Nuts and seeds are excellent fiber, protein, and healthy fats sources. Almonds, walnuts, pistachios, chia, and flax seeds are all excellent choices. They can be added to salads and oatmeal or eaten as a snack. Nuts and seeds are also a great addition to homemade granola bars.
5. Vegetable – Vegetables are an excellent source of fiber, vitamins, and minerals. They are also low in calories and carbohydrates. Vegetables have a low glycemic index, which means they won’t cause a rapid rise in blood sugar levels.

Are Fiber Supplements OK?

Fiber supplements may be appropriate for some people, but taking them as a replacement will mean that you won’t get other nutrients from fiber-filled foods. For example, apples have fiber and antioxidants. To avoid problems, add fiber to your diet gradually, and drink several glasses of water each day to help push fiber through the digestive system. Additionally, make sure that you speak with your healthcare provider regarding any changes to your diet and eating habits.

Conclusion

In conclusion, incorporating high-fiber foods into a diabetic diet manages blood sugar levels. Beans, berries, whole grains, nuts and seeds, and vegetables are all excellent choices. These foods are not only beneficial for people with diabetes, but they are also delicious and nutritious. By making small changes to their diet, people with type 2 diabetes can improve their health and quality of life. Talk with a dietitian or diabetes educator to help you create a diabetes meal plan that’s right for you.