Sunday, January 29, 2023

Fiber Rich Foods Help Control Diabetes

November 17, 2015 by  
Filed under Featured

stamp saying high fiber diet

Fiber is known as nature’s broom. There are many health benefits to eating fiber including lower cholesterol, better blood pressure, better bowel regularity, and feeling fuller longer.

Fiber is known as natures broom for a couple of reasons. There are two types of fiber, soluble and insoluble. Soluble fiber becomes sticky as it passes through the digestive tract which helps reduce the absorption of cholesterol. Insoluble fiber does not dissolve and promotes bowel regularity. Because fiber is a carbohydrate that cannot be digested, it makes you feel fuller longer and aids in better blood glucose regulation. This will also help you to lose weight. 20 to 35 grams of fiber are recommended a day to promote heart health, weight loss, better digestion, and blood glucose control. Here are 10 foods that are high in fiber that you should consider including in your diet:

  • Artichoke – A medium steamed artichoke contains about 10 grams of fiber. It is also a great source of potassium, magnesium, vitamin C, and folate.
  • Avocado – Avocados are a great source of fiber and omega-3 fats. One cup of avocado has 15 grams of fiber but it also has 368 calories and 34 grams of fat. So remember to eat avocado in moderation. Try to use it as a substitute for butter or cheese.
  • Barley and Oats – Barley and oats are a great substitute for rice, pasta, and breadcrumbs. All of which will raise blood sugar. They contain the fiber beta-glucan, which improves insulin use, lowers blood glucose levels, and cleans out the digestive tract. A serving of barley contains 6 grams of fiber, and a serving of oats contains 4 grams of fiber.
  • Beans – Beans are a colorful addition to any meal. They range from 13 to 18 grams of fiber per serving. Beans also contain a starch that is resistant to digestion. This starch feeds the good bacteria in your gut. A by product of the bacteria eating the starch is fatty acids. These fatty acids go on to promote better use of insulin and healthier colon cells.
  • Berries – Berries are another colorful addition to your daily diet. They are packed with fiber, antioxidants, and many other nutrients. One cup of raspberries or blackberries contains 7 grams of fiber. Berries are also a great alternative to a sugary desert when you are in the mood for something sweet.
  • Broccoli – One cup of broccoli contains 2.5 grams of fiber and 2.5 grams of protein, and it is very rich in vitamins C, K, folate and the mineral potassium.
  • Lentils – Lentils are a legume that is packed with protein and fiber. About 40% of the carbohydrates in lentils are fiber. Because of the high fiber content lentils will not raise your blood sugar as high or as fast as other carbohydrates. One serving of lentils packs 15 grams of fiber and 18 grams of protein.
  • Peas – Peas are a great source of fiber as well as the vitamins A, C, and K. One serving of green peas has 7 grams of fiber, and one serving of split peas has 16 grams of fiber.
  • Pears – Pears contain 7 grams of fiber and are also high in vitamin C and potassium. Pears make a great snack and can even be a substitute for dessert when cooked.

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