Diabetes Diet: 6 High-Fiber Foods That Should Make it to Your Meal Plate to Manage Blood Sugar Level

A high-fiber diet has several benefits. From helping you lose weight to maintaining your heart health, it covers it all. And that’s how keeping a stable diabetes count benefits too.

India is one of the significant contributors in the global diabetes epidemic. In a study that was published in June 2023, it was revealed that more than one million people in India are diabetic and it has not increased further yet. This metabolic condition is also becoming common in young adults. A major risk factor is the sedentary lifestyle that has grown exponentially.
Fiber is promoted as part of a healthy dietary pattern and in the management of diabetes. We have considered the role of high-fiber diets on mortality and increased fiber intake on glycemic control and other cardiometabolic risk factors in adults with prediabetes or diabetes.

According to the Mayo Clinic, in addition to preventing constipation, fiber-containing foods may provide other health benefits, such as regulating bowel movement, maintaining a healthy weight, and reducing the risk of heart disease and also some types of cancer. He added that fiber can also slow the absorption of sugar and help improve blood sugar levels, and reduce the risk of developing type 2 diabetes.

FOODS RICH IN FIBER FOR DIABETES

1. Sabja Seeds: Sabja or basil seeds add a nice nutty flavor to smoothies, yogurt, and other foods, and they are very easy to use. Basil seeds are high in fiber, particularly soluble fiber, including pectin, and are one of the richest sources of the plant form of omega-3 fatty acids. A raw teaspoon of sabja seeds has 3.5 g of fiber.
2. Barley: It is high in fiber, especially beta-glucan, which can lower cholesterol and blood sugar levels. It can also help with weight loss and improve digestion. You can add barley to soups, salads, or use it as a substitute for rice. A small bowl (20g raw) has 3.4g of fiber.
3. apples: The apple, considered as one of the healthiest fruits to add to the diet, is also high in fiber. It has dietary fiber and has a low glycemic index, making it an ideal fruit to add to a diabetes diet.
4. Lentils: One of the staple foods in India. Lentils are good for diabetes, they have a high value of fiber, protein, vitamins and minerals. The inclusion of fiber in the form of lentils helps maintain a stable diabetic count.
5. steel cut oats: Oats contain both insoluble and soluble fiber, but soluble fiber is particularly beneficial. Because our bodies can’t break down soluble fiber, it takes up space in the stomach without being absorbed into the blood, leaving you fuller without causing a spike in sugar levels. It also acts as a useful prebiotic for intestinal bacteria.