Type 2 diabetes is reaching epidemic proportions in the United States.
There are over 25 million people living with this disease…
…and another 69 million at risk of developing it.
This report reveals… the best fiber-rich foods for diabetics.
Fiber helps you feel full, which can prevent overeating…
…and keep you from gaining weight.
Eating more fiber also helps control cholesterol…
…and blood sugar levels in those with diabetes.
What’s the very best food to eat if you have diabetes? It depends.
Some foods are better than others when it comes…
…to keeping your blood sugar levels under control.
Here are the very best foods to include in your diet if you have type 2 diabetes:
Let’s jump right in!
Best Fiber-Rich Foods for Diabetics
Fiber is an essential part of any weight-loss plan.
It helps you feel full, controls cholesterol and blood sugar levels…
…and also makes you feel less hungry.
When choosing foods to add fiber to your diet…
…make sure you are including enough from the group…
…of complex carbohydrates called “starchier” foods.
Examples of these foods are whole grains, legumes, nuts, and most fruits.
As you know, a good diet is an important part of living a healthy lifestyle.
One of the most important things you can do…
…for your health is to eat more fiber. Fiber is one of those ingredients…
…that you probably don’t give much thought to.
That’s sort of the way we all have been eating for centuries.
After all, that’s what our ancestors ate…
…and it seemed to work just fine for them.
However, today we have a different situation.
Most Americans get only about half the amount of fiber they need.
This is because we eat too much processed food.
Processed food is bad for you in many ways.
Not only does it contain a lot of sugar, it also contains a lot of fat and salt.
Lentils
“About 50 percent of the carbs in lentils come from fiber, which can help keep your blood sugar stable”
Jill Weisenberger, RDN, CDCES, a member of the Academy of Nutrition and Dietetics
A cup of cooked lentils offers more than 15 grams of fiber and 230 calories…
…making them an excellent source of fiber…
…according to the U.S. Department of Agriculture (USDA).
Mount Sinai notes that lentils provide soluble fiber in particular.
The same serving size provides about 40 grams…
…of carbohydrates and about 18 grams of protein…
…which also contributes to satiety.
Are you in a rush? Weisenberger suggests using red lentils…
…in soups or salads that are quick-cooking.
Beans
What’s the key to getting the most benefit from beans?
Choose a rainbow of colors. According to the USDA, a 1/4 cup serving…
…of cooked red kidney beans has about 5 g of fiber…
…making them a good source;
…1/2 cup of black beans has about 6 g and is an excellent source…
…and 1/2 cup white beans has about 5 g and is a good source.
Each type of bean contains about 120 calories and 21 grams…
…of carbohydrates per serving. Harvard University notes that beans…
…as well as lentils, provide fiber as well as a starch that is difficult to digest.
Weisenberger says this means it doesn’t affect blood sugar quickly…
…because it doesn’t enter the bloodstream quickly.
In addition to soluble and insoluble fibers, beans contain both.
They also contain starch, which is beneficial for gut bacteria.
“When bacteria make a meal of resistant starch…
…some fatty acids are formed,” she says.
These fatty acids are beneficial to insulin utilization and colon health.
If you are trying to include more beans in your diet…
…try tossing beans into your favorite salad, soup, or dish.
Keep reading…
Artichoke
According to the USDA, a 1/2 cup serving of artichoke hearts…
…contains about 4.8 grams of fiber, making them a good source.
Furthermore, they provide potassium and magnesium…
…as well as vitamin C and folate, which lower blood pressure.
Furthermore, they contain only 8 carbohydrates and 35 calories per serving.
Weisenberger recommends removing the bottom leaves…
…cutting off the top third of the artichoke, removing the stem…
…and trimming the thorns from the top leaves before cooking.
Put the artichoke in boiling water for about 25 minutes.
Cool the succulent bracts (leaf-like structures…
…that protect the artichoke flower)…
…and dip them in a vinaigrette flavored with olive oil.
Popcorn
When you want a salty snack, air-pop homemade popcorn…
…instead of reaching for a bag of chips.
Don’t add butter or salt (this isn’t movie theater popcorn).
Try drizzling on some olive oil, adding some dried herbs…
…or adding a dash of hot sauce instead.
According to the USDA, three cups of air-popped popcorn…
…contain about 2 grams of fiber.
A serving of the same size also contains 160 calories…
…and about 12 grams of carbohydrates.
Popcorn has almost no fat, no cholesterol, and contains very few calories.
The USDA says it is also low-glycemic…
…which means it is slowly digested and has a gradual effect on blood sugar levels.
Go on…
Avocados
If mashed into dip or used as a spread instead of mayo…
…avocados provide both soluble and insoluble fiber…
…as well as heart-healthy omega-3 fatty acids.
According to the USDA, a quarter cup serving of avocado…
…contains more than 2 grams of fiber.
There are 50 calories and 3 grams of carbohydrates in the same serving size.
Almost 5 g of fat are also present, so remember that a little goes a long way.
Weisenberger recommends substituting mashed avocado…
…for butter when baking and using avocado…
…instead of cheese on sandwiches, which contains less-healthy saturated fats.
Peas
Weisenberger says these starchy, high-soluble-fiber vegetables…
…offer vitamins A, C, and K, and can replace rice and other grains.
The USDA reports that a 2/3 cup serving of canned…
…drained green peas provides 3.5 grams of fiber…
…making them a good source.
The same serving size contains about 11 grams…
…of carbohydrates and 59 calories, which is considerably less than rice.
In addition, you gain about 3.8 g of protein per serving.
Yellow or green split peas are also excellent choices;
…a 1/4 cup cooked serving has 9 grams of fiber, 120 calories…
…and 21 grams of carbohydrates, according to the USDA.
To get these benefits while managing your carbohydrate intake…
…consider mixing peas into your favorite salad…
…for added nutrients and fiber, or enjoy them on their own…
…sprinkled with mint and parsley.
Broccoli
Raw broccoli has about 2 grams of fiber…
…and nearly the same amount of protein per cup, according to the USDA.
It contains about 5 grams of carbohydrates and 30 calories per cup.
In addition to its health benefits, broccoli is a great source of vitamins C and K.
Weisenberger suggests steaming broccoli florets…
…tossing them with garlicky olive oil, adding them to a pasta dish…
…or casserole, or adding them raw and crunchy to your favorite green salad.
You can also reverse type 2 diabetes by drinking Scott Hanson’s special tea recipe…
Deep Sleep Diabetes Remedy
Diabetes type 2 can be reversed while you sleep…
…with Deep Sleep Diabetes Remedy, one of the most powerful…
….natural methods for controlling blood sugar.
More than 33,432 people have used this protocol to reverse their diabetes.
This formula offers you the exact same delicious tea …
…that you’re recommended to take each night…
…in order to get into the deepest and most rejuvenating sleep…
…that you have had in years.
You can find all the ingredients you need…
…in kindergarten simple steps taught in this program.
You will balance your blood sugar and cool the inflammation…
…in your body as you sleep deeply with this diabetes reversing blueprint.
In addition to being able to find simple steps…
…to reverse diabetes type 2 in the tea, it is also pretty tasty and enjoyable.
How Does It Work?
The Deep Sleep Diabetes Remedy works with a tea formula…
…that reverses type 2 diabetes tonight.
This method uses herbs and spices from the tribes…
…of northern Thailand as part of an ancient brew.
As a result, people naturally fall asleep at the deepest level.
By sleeping deeply, you can find shut down…
…and reduce low-level inflammation of cytokines.
You will melt away dangerous fat with this program…
…and balance your blood sugar effectively.
It makes you healthy, toned, and young looking…
…without causing you to have high blood sugar levels.
Drinking this tea can reverse your diabetes type 2…
…and make you sleep deeply every night.
Diabetes type 2 can be dramatically improved…
…in just a few weeks without any diet or exercise.
Low blood pressure and cholesterol are reduced…
…by taking this diabetes reversing formula.
By harnessing a massive wave of anti-ageing benefits for diabetes…
…it works as the natural formula for deep sleep.
People of any age can benefit from the ingredients added…
…to this relaxing tea formula by getting triggered super deeply…
…balancing blood sugar, and controlling cravings.
Here are a few words from Ted…
I have been diagnosed with type 2 diabetes about five years ago.
I have attempted to treat it in every way possible.
I have exercised more, eaten healthier, and dieted.
Best fiber-rich foods for diabetics are also part of my daily routine.
My blood glucose would still be high…
…even if these methods worked, and I would not be cured of my diabetes.
Having tried Deep Sleep Diabetes Remedy, I was able to put everything in order.
The cause of my unstable blood sugar was lack of sleep, which I was unaware of.
With my new lifestyle, I no longer feel guilty…
…about eating whatever I want…
…and I am able to reverse my type 2 diabetes.
You should give it a try!
Sum Up!
Fiber reduces blood cholesterol levels and lowers blood pressure.
It can also help you manage your weight.
Fiber-rich foods for diabetics are typically filling…
…and have a low glycemic index (GI)…
…which helps manage your appetite…
…and has a smaller impact on your blood glucose levels than other foods.
High-fiber foods are low in fat and calories…
…as fiber can only be found in plant-based foods.
Remember, however, that adding fats, such as cheese or butter…
…to vegetables will increase their fat and calorie content.
As an alternative to butter or oil, steam your vegetables…
…and flavor them with herb seasonings or low-sodium broth.
Conclusion
If you are looking for the best fiber-rich foods for your diabetes diet…
…you should try to include more vegetables, fruits, whole grains…
…and legumes (beans, peas, lentils) in your diet.
All of these foods are very high in fiber…
…and many of them also contain other nutrients…
…that may be good for you if you have diabetes.
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
