If you have been given a diagnosis of Type 2 diabetes, or you are someone who is taking steps not to become a diabetic, it is crucial you include a healthy amount of dietary fiber in your eating plan.
Fiber will not raise your blood sugar and will help control blood sugar spikes. Dietary fiber is classified as being soluble or insoluble: it depends on whether the fiber dissolves in water. We need to take in both of these kinds which are found in many foods.
Fiber naturally occurs in …
- grains, and
Insoluble fiber helps …
- prevent constipation,
- remove toxic waste from your colon, and
- helps balance the pH in your intestines.
Soluble protein helps …
- prevent blood sugar spikes after eating, so you will not overeat, and
- maintain a healthy ratio of cholesterol, therefore, reducing the risk of heart disease.
Many people know vegetables are good sources of fiber. Here are some healthy sources to be on the lookout for …
1. Beans. Beans are a vegetable you will want to consider adding to your diet plan. Beans can be consumed on their own as a side dish or added to another meal such as in soups, stews, or chili.
With so many different varieties available, you are sure to find one you will like.
Fiber content per one cup serving: 15 grams.
2. Blackberries. Blackberries are another tasty food if you want to boost your total dietary fiber intake. They are also quite low in calories, so are suitable for those who are planning to lower their calorie count. Blackberries are also loaded with antioxidants, so offer many health benefits.
You will find them easy to eat on their own or add them to smoothies, over yogurt, or a bowl of cereal.
Fiber content per one cup serving: 7.6 grams
3. Barley. If you eat brown rice on the side of your meals, now might be the time to consider changing to barley instead. Barley is a fantastic grain to have and is much higher in fiber than brown rice.
It also presents a heartier, nuttier flavor, something many people prefer. If you think barley is only for beef barley soup, think again. There are many delicious ways to serve this grain.
Fiber content per one cup serving: 6 grams
4. Oatmeal. There is no better way to start your day than with a bowl of hearty oatmeal. Oatmeal is naturally sugar-free, so proves to be an excellent grain for keeping your blood sugar levels in check.
You will also receive a reasonable amount of food for the number of calories found in oatmeal, so this makes it a fantastic option for those who are on a reduced calorie eating plan.
Fiber content per one cup serving: 4 grams
It is essential to get your fiber from different sources such as vegetables, fruits, nuts, seeds, beans, and grains.