Diabetes Diet: 6 Soluble Fiber Foods to Regulate Glucose Spike

Soluble fibers are good sources to include in the diet to keep glucose spikes under control.

Life with diabetes is not easy. There is a whole list of lifestyle changes, restrictions, and additions that one must follow to keep blood sugar levels in check. The World Health Organization (WHO) defines diabetes as: “Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it does produce. Insulin is a hormone that regulates blood glucose. For the uninitiated, soluble fiber is a type of fiber that dissolves in water and is said to help regulate and control blood sugar levels. It is also considered healthy for keeping cholesterol levels in check.

Fiber is typically a type of carbohydrate that the body cannot digest. The fiber diet helps improve the digestive process and prolong digestion. This helps reduce the risk of glucose spikes in the body and regulates the release of insulin. Award-winning nutritionist Lovneet Batra enlisted soluble fiber superfoods that can help regulate glucose spikes.

Here are healthy foods that are high in soluble fiber:

1. 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 your stomach without being absorbed into your blood, leaving you feeling full without causing a spike in your sugar levels. It also acts as a useful prebiotic for intestinal bacteria.
2. Barley: The 6 grams of fiber in barley i “mostly soluble fiber which has been linked to lowering cholesterol, lowering blood sugar and increasing satiety.” It also offers benefits like decreasing inflammation and stabilizing blood sugar levels.
3. Chickpeas: Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose, which is associated with reduced blood sugar levels.
4. Apple: “An apple a day keeps the doctor away” is an old adage that is associated with a lower risk of many chronic diseases. Apples are a good source of the soluble fiber pectin, which slows down the absorption of sugar and prevents blood sugar spikes.
5. Sabja Seeds: The high fiber content helps slow down the metabolism and controls the conversion of carbohydrates into glucose. It is promoted as a superfood that helps people with type 2 diabetes.

Make fiber your friend if you have diabetes and prediabetes. Also, it is better to take proper advice from your health care provider.