DIABETES

5 High Fiber Foods for Diabetics to Keep Blood Sugar Levels in Control

Lentils are one of the high-fiber foods for diabetics

Beans have soluble fiber that improve gut health

Fenugreek seeds help lower LDL or bad cholesterol

D
Dr. Nimmi Mulwani
August 19th, 2021
5 mins read

Fiber forms an essential part of a healthy diet and prevents constipation [1]. It also helps in lowering fasting blood glucose levels and maintaining a healthy weight. The carbohydrates present in high-fiber foods take a longer time to digest than those found in low-fiber foods. This turns out to be a favorable factor in diabetes as slow digestion minimizes spikes in blood sugar levels.

Most commonly referred to as dietary fiber, this category includes plant food parts that cannot be digested or absorbed by the body. Instead they pass out of the body thereby aiding in proper bowel movement. There are two types of fiber, soluble and insoluble. While soluble fiber dissolves in water to form a gel kind of material, insoluble fiber helps in the movement of roughage.

Here is a list of 5 high-fiber foods for diabetics that may provide umpteen benefits when included in the daily diet.

Additional read8 must-have foods that should be part of a diet for diabetics

Make lentils your daily companion 

Lentils belong to the category of legumes and are rich in proteins and fiber. Of the total carbohydrate content present in lentils, about 40% is soluble fiber. This soluble fiber helps to stabilize your blood sugar levels. The complex carbs present in lentils help in controlling blood glucose and cholesterol levels. Including these fiber foods for diabetes in your diet may curb your hunger issues as well. You may use lentils in the form of soup, porridge, curries or even in salads.

Have beans by tossing them in your favorite salad or curry 

Like lentils, beans are packed with the goodness of fiber and proteins. In 1/3 cup of cooked red kidney beans, there is 5g of protein, 4g of fiber and 12g of carbs and a total of 73 calories. A low glycemic index value is what makes beans one of the good fiber foods for diabetes as these can keep your blood sugar well under control. Beans have soluble fiber content that helps in improving the gut health [2]. Whip out delicious gravies out of beans or include them in your salads!

Top your smoothies with flax seeds 

Another food that provides high fiber for diabetics is flax seeds. These are packed with lignan, which is an insoluble fiber and a powerful antioxidant. This helps to keep your blood glucose levels in check and improves gut health. Consuming them daily enhances insulin sensitivity and minimizes the risk of stroke and heart ailments. Use it in powdered form or top it on your salads, smoothies or chillas. However, it is better to consult with a doctor to check if eating flax seeds regularly can interfere with your diabetes medications.

why diabetics should have high fiber foods

Indulge in whole grains to control spikes in blood sugar 

Whole grains are known to provide the best fiber for diabetics. Be it brown bread or even brown rice, consuming these fiber-rich, whole grain foods results in slowing the digestion process. As a result, it prevents your blood sugar from increasing thereby making them an important fiber for diabetics. Whole grains like oats and barley also keep your weight under control apart from reducing the LDL or bad cholesterol level in the blood.

Additional readWhat is Good Cholesterol and How Does it Differ From Bad Cholesterol?

Manage diabetes by having fenugreek seeds daily 

Be it in the form of seeds or leaves, methi or fenugreek is good for managing diabetes. As these are rich in soluble fiber, the digestion process slows down thereby helps in lowering the blood glucose levels. Fenugreek also reduces the LDL levels in your blood [3]. Either grind it and consume it with food in the form or chillas or soak it overnight and drink methi water the next morning on an empty stomach.

Apart from the above-mentioned foods, there are many other fiber-rich foods for diabetics. Some of these include green leafy vegetables, pumpkin and fruits like guavas, cherries and watermelons. However, it is best to follow an active lifestyle along with eating high-fiber foods to ensure that your blood sugar levels are in check. If you need a customized diet plan, reach out to specialists within minutes on Bajaj Finserv Health. Book a direct appointment or go for an online doctor consultation from the comfort of your home. This way you can take proactive steps for better health.

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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