We have come far enough to know what diabetes is and what this silent disease can do to a person. However, for the people who don’t know, Type 2 Diabetes is a medical condition in which the blood glucose levels are abnormally high and that pose a ton of negative effects on the health of a person. There is no cure for type 2 diabetes, but there are tons of ways through which you can control diabetes. Among a ton of ways, a diabetic diet is something that one should consider. Although focusing on low fat and carb diet is essential for the diabetic patients, however, Fiber-rich diet should also be your concern.
Here’s why Fiber is essential to control your diabetes and which Fiber-rich foods you should add in your diabetic diet.
The Importance & Benefits of Fiber for Diabetes
Fiber or formally, dietary fiber is a type of carbohydrate that is found in the plant-based foods. Dietary fiber cannot be digested by the body but it surely offers many positive effects in maintaining good health. Dietary fiber basically comes in two different forms – Soluble Dietary Fiber and Insoluble Dietary Fiber.
Both the types of fibers are important for your health as they offer some key benefits for diabetics.
- Fiber directly improves insulin sensitivity
- Fiber slows down the release of glucose into the bloodstream
- Fiber limits the glucose production from the liver
- Fiber makes you feel full and thereby makes you eat less
- Dietary fiber alters the gut bacteria in order to allow them to consume more calories
- High fiber diet helps to maintain a healthy weight
So it would not be wrong to say that fiber is a superfood for diabetes as it ultimately reduces the rise in blood glucose level.
Top 5 Fiber Rich Foods to Control Diabetes
Here are the 5 important fiber-rich foods that you need to add in your diet in order to keep your blood glucose levels in check.
If you are veg and want something to fulfill your protein and fiber requirements, then lentils are exactly the thing you need to add in your diet. Lentils are colorful legumes that are packed with both fiber and protein that have the ability to lower blood glucose response.
Tip: Add lentils in soup and salads to add fiber and protein in your diet at the same time.
Avocado is a diabetes superfood that not only provide you with half of the daily recommended intake quantity of fiber but also contains unsaturated fatty acids. In addition to that, avocado also delivers a healthy amount of minerals and a generous number of vitamins that are very beneficial for your health.
Tip: You can make avocado smoothies or use this yummy fruit in dips.
Craving for something delicious yet filling? Reach for a bag of popcorn instead of chips. Surprised? Well, you don’t have to be surprised as popcorn is another super food for diabetes that you need to add in your diet. Popcorn is cholesterol free, rich in protein, low GI, minimal fat and very low calories, making it an ideal food for your diabetic diet.
Tip: Skip salt and butter and go for air popped popcorn.
Tip: You can replace your typical breadcrumbs with oatmeal for crispy and delicious meals.
Irrespective of the types, berries are also a very rich source of vitamins, minerals, and fiber. In addition to that, the vibrant berries including raspberries and blackberries are packed with several antioxidants and have quite heavy anti-inflammatory properties that have the ability to deal with the infections and other diseases associated with type 2 diabetes.
Tip: use berries as snacks or add them in your smoothie diet in order to control diabetes.