Based on a nutritionist

Reviewed Diettian Jessica Ball, MS, Rd

• The fiber helps to lower blood sugar levels and is essential for diabetes control.

• Chickpeas, chia seeds, edamame, avocados and avocados are the most popular diabetes foods.

• Gradually increase fiber intake to reduce digestive side effects.

The fiber plays a crucial role in maintaining overall health, especially for people with diabetes. One of its most significant advantages is his ability to help regulate blood sugar. By slowing down the digestion and absorption of glucose, the fiber prevents sharp spikes and blood sugar to cause, promoting a more stable, more controlled rise. Unlike carbohydrates that are broken down into glucose energy, the fiber passes through our digestive system, essentially intact, and helps to reduce how rapid glucose enters the bloodstream. This makes it an essential component of diabetes.

For example, with whole grain bread, not white bread, additional fiber and nutrients occur, slowing down the digestive process and gradually increasing blood sugar. When you include a fiber in dishes, you do not always need to make a full diet overhaul-it can be as simple as adding a high-fiber ingredient to add your dish to your dish. Because so many fiber foods have so many fiber because it is easy to find options that meet your preferences and diet needs. Let’s look at some of the best high -fiber foods that can help control your blood sugar, balance and delicious.

1. Breening

Chickpeas (also known as “curry” beans) are a great high -fiber additive to any salad, roasted or grain bowl. ½ cup canned chickpeas contain about 117 calories, 6 grams of protein, 19 grams of carbohydrates, 2 grams of fat and 5 grams of fiber. Fiber and protein help to slow down the digestion of carbohydrates in chickpeas, allowing them to slowly and stable blood sugar, which is especially useful when you have diabetes. Try our classic hummmus to increase the chickpeas in your diet.

2. Chia seeds

Chia seeds are a fiber power plant. One tablespoon of chia seeds (1/2 ounces) contains about 70 calories, 2 grams of protein, 4 grams of fat and almost 5 grams of fiber in just one small teaspoon!

Each study found that both type 2 diabetes and hypertension people with 40 grams of chia seeds each day have significantly reduced systolic blood pressure compared to those who did not add chia seeds to their diet.

Chia seeds are also particularly versatile. You can add them to almost nothing to increase fiber, protein and healthy fats. Add chia seeds to oatmeal, oats, toast (sweet or savory), cocktails or salad overnight to get the benefits. Or try the delicious Chia Seed Pudding!

3. Edamame

Edamame is a great food filled with protein and fiber. Edamam in one cup contains about 188 calories, 18 grams of protein, 13 grams of carbohydrates and 8 grams of diet fiber. High protein and fiber levels help to slow down the digestion of these delicious green soybeans, making them a great addition to diabetes for a friendly eating model.

There are so many different ways to include in Edamam in your diet. Add ½ cup Edamam to any salad to increase protein. You can cook Frozen Edamam for 5 minutes, drain and season with salt and enjoy a lot of protein at any time. You go out to sushi? Order in Edamam as a snack. When you start with food, you can help you feel satisfied with your meals and can help you enjoy your food in more balanced portions when you start food.

4. Raspberries

Raspberries are a great choice of fruit for those with diabetes. One cup of raspberries contains about 64 calories, 14 grams of carbohydrates and 8 grams of diet fiber. Studies show that the use of Red Raspberry is associated with glucose management and sensitivity insulin improvements, albeit stronger, requires human studies.

There are many ways to include raspberries in your diet. Enjoy them with raw materials, add to salads, sprinkle on parafait or combine them with chia seeds to make our chia berry jam. By the way, fresh raspberries can be expensive and quickly damaged, so choose frozen to save some money and extend their shelf life.

5. Avocados

Avocados are known for their healthy fat and omega-3 quantities, but they do not forget them as a great source of fiber. Half avocado contains almost 7 grams of fiber – 33% of the day recommended by women and 23% of men. Half avocado also contains about 15 grams of unsaturated fat, which is a type of fat that has a certain healthy heart. Unsaturated fat can help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol to keep your arteries without plaque and functioning. High levels of avocado fat and fiber also make them super lined food.

Yes, avocado toast are delicious, but there are many other ways to enjoy everything these creamy fruits can offer. Add the avocado to the sandwich instead of the sandwich or add to the salad to make more healthy fat and fiber. Are avocados outgoing? Peel, pink and cubs them and place them in the freezer in the ZIP-TOP bag. Add a couple of frozen avocado cubes to the cocktails to get healthy fat, fiber and tone cream.

The essence

Fiber is a particularly important nutrient that needs to be included in any eating pattern, especially if you have diabetes. Remember, however, that increasing fiber consumption should lead to slow and stable effort, as eating too much fiber immediately from the bat can cause unpleasant digestive symptoms. Increasing fiber consumption can be as simple as some additional high -fiber foods such as this one are all day long.

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