The health benefits of fiber for Diabetics are worth exploring due to their range.
Diabetes can take its toll on the body, and digestive problems are common, often leading to organ damage.
Fiber aids in digestion and keeps your colon and other organs healthy and functioning as they were designed. It also plays an important in a Diabetic’s Diet.
- If you’ve been diagnosed with pre-diabetes it can help delay a diagnosis of Type 2 Diabetes.
- If you’re already a diabetic, it can help keep your blood sugar under control.
- Fiber will keep you feeling fuller longer
- It slows the conversion of carbohydrates in your body which in turn can keep your blood sugars stable.
There are two types of fiber — soluble (it dissolves in water) and insoluble. Each has its benefits.
- Foods high in soluble fiber become gummy or sticky as they pass through the digestive tract, helping to reduce the absorption of cholesterol.
- Insoluble fiber doesn’t dissolve so it promotes bowel regularity
Among the health benefit of fiber for Diabetics is that fiber helps with weight management. Fiber helps you feel fuller and more satisfied after a meal, and for a longer time than carbohydrates. In addition, it keeps the blood sugar levels better regulated.
And, since Diabetics have double the risk of cardiovascular complications,the health benefits of fiber for Diabetics is that it lowers the level of LDL Cholesterol (the bad type)and lowers the blood pressure.
Both of which are keys to preventing heart attacks and strokes.
For diabetics, the best type of fiber is “soluble fiber” as it dissolves in water. Good sources of soluble fiber include:
Whole grain or whole wheat products, (flour, bread, and cereals) instead of white.
Fresh fruits and vegetables instead of processed, such as those sold canned or in liquid form like vegetable juices.
Here are some of the best high fiber choices for diabetics:
Lentils are colorful legumes packed with both fiber and protein. About 40% of the total carbohydrates in lentils is fiber, leading to a lower blood sugar.
Lentils provide more than 15 grams of fiber per serving, plus nearly 18 grams of protein, according to the USDA.
➡ Pick a rainbow of them.
➡ A cup of cooked red kidney beans has about 13 grams of fiber
➡ A cup of black beans has about 15 grams
➡ A cup of white beans, more than 18 grams
In addition to their high fiber content, beans, as well as lentils, have a starch that’s resistant to digestion, meaning it doesn’t get into the bloodstream quickly and affect blood sugar.
➡ Plus, this starch is great for good gut bacteria. When bacteria make a meal of resistant starch, some fatty acids are formed.
➡ These beneficial fatty acids promote better use of insulin and healthier colon cells.
To get more beans into your diet, try tossing them into your favorite salad, soup, or entrée.
Artichokes are tender, flavorful, and packed with fiber.
➡ One medium-sized artichoke has more than 10 grams of fiber.
To cook, remove the bottom leaves and cut off the top third of the artichoke, removing the stem, and trim the thorns from the top leaves. Steam for about 25 minutes over boiling water. Once cooled, pull off the tender leaves and dip them in an olive-oil-based vinaigrette
Don’t reach for a bag of chips when you want a salty snack — air-pop fresh popcorn instead. Just skip the salt and butter (you’re not at the movies!).
➡ Drizzle with some olive oil, sprinkle with some dried herbs, or add a dash of hot sauce.
➡ Three cups of air-popped popcorn contains more than 3 grams of fiber.
➡ Popcorn is cholesterol-free, has almost no fat and very few calories. It’s also a low-glycemic-index food, meaning that it’s slowly digested and has a gradual impact on blood sugar levels.
Great mashed into a dip or used as a spread instead of mayo, avocados are a good source of both fiber and heart-healthy omega-3 fatty acids.
One cup of pureed avocado has more than 15 grams of fiber — but also 368 calories and nearly 34 grams of fat, so remember that a little goes a long way.
Try substituting 1 tablespoon of mashed avocado for 1 tablespoon of butter when baking and opting for a slice of avocado in place of cheese on your favorite sandwich.
Peas are packed with vitamins A, C, and K and make great substitutes for rice and other grains.
One cup of raw green peas has more than 7 grams of fiber.
Split peas are a great choice. One cup of cooked peas contains 16.3 grams of fiber.Toss them into your favorite salad or pasta dish for added nutrients and fiber.
A cup of chopped raw broccoli has about 2.4 grams of fiber and nearly the same amount of protein. Plus it’s rich in vitamins C, K, as well as Folate and Potassium.
➡ Steam broccoli florets, toss them with a garlicky olive oil, and mix them with a pasta or casserole or add it raw and into your favorite green salad.
Berries are loaded with fiber, antioxidants, and other nutrients.
Raspberries and blackberries have the most fiber, with more than 7 grams of fiber per cup. For a sweet dessert, enjoy berries topped with a few dark chocolate shavings.
Green, red, or brown, all pears offer the same health benefits. A large pear contains about 7 grams of fiber, along with vitamin C and potassium.
➡ You can grill them and drizzle some balsamic vinegar over the slices, serve slices over salad greens to start your meal or have them as a snack or dessert.
Barley and Oatmeal
Both of these whole grains are good sources of fiber.
Try barley in place of rice or pasta in your favorite dishes, and replace breadcrumbs with oatmeal in meatloaf or for coating baked chicken or fish.
Among the health benefits of fiber for Diabetics, especially the type found in whole grains, is that it contains beta-glucan,
➡ Beta-Glucan improves the action of insulin, lowers blood sugar, and helps sweep cholesterol from the digestive tract.
➡ One cup of cooked barley contains 6 grams of fiber and one cup of cooked oatmeal contains about 4 grams.
Non-starchy vegetables like:
>broccoli and cauliflower, have very little carbohydrates and minimal impact on your blood glucose.
➡ To get the recommended 20-35 grams of fiber per day, you can include these in your Type 2 Diabetes diet.
To make sure you’re getting the most benefit from eating increased amounts of fiber, make sure you drink at least eight glasses of water a day. You need to stay well hydrated for the soluble fiber to work properly.
Reward your life by taking care of yourself and controlling your blood glucose levels. Doing that can also protect your heart from cardiovascular disease and strokes.