Fiber is good for diabetes because fiber is a type of carbohydrate that the body cannot break down. It slows the rise in blood sugar after eating. Soluble and insoluble fibers both have big benefits for health, but foods rich in soluble fiber tend to get gummy or sticky as you digest them, which helps to reduce the absorption of fat.
It’s a plus for everyone, but especially people with diabetes who are twice as likely than people without diabetes to develop heart disease or strokes. It’s also important to note that insoluble fiber doesn’t dissolve and is beneficial because it helps promote bowel regularity. Oats and apples contain soluble fiber, whereas insoluable fiber is found in foods like cauliflower and whole-grain flour. You need to eat a variety of foods containing different kinds of fiber to get enough of each kind. Maybe you will be interested in reading a The Best Fiber-Rich Foods For Diabetics – 7 Amazing Options for You! that will help you.
Fiber Is Good For Diabetes?
A study published in Experimental and Therapeutics Medicine found that soluble fiber specifically helps improve insulin sensitivity, lower blood sugar, and reduce cholesterol in people with type two diabetes. Other benefits include weight loss, because fiber can help keep you feeling full and satisfied. Only 30 grams of fiber per day may be enough to help prevent diabetes when combined a low-fat diet, according to research.
Fiber is just one component of the equation when choosing the best diabetes-friendly foods. There are many others. Carbohydrates are important, but too much of them can cause health issues. For weight loss, it’s important to pay attention to calories. For general health, you should also pay attention to total fat and the quality (type) of fat.
Lentils
Fiber in lentils helps stabilize your blood sugar, according to Jill Weisenberger, an expert on nutrition and diabetes.Lentils are a good source of fiber and protein. According to the USDA, they contain more than 15 grams of dietary fiber and 230 calories per cup.
They specifically provide soluble fiber, notes Mount Sinai. A serving size of 100 grams contains about 40 grams of carbohydrates and about 18 grams of protein, the latter providing additional satiety. If you’re in a hurry, Use quick-cooking red beans and rice in soups or salads, Weisenberger says.
Beans
Beans provide the most nutritional value per dollar. Choose a variety of colors for your wardrobe. According to the USDA’s Food Patterns for Americans, a cup serving of boiled red kidney beans has about five grams of fiber, making them an excellent source; a cup of black beans has six grams and is a good source; and a cup of white beans has about five grams and is a good, but not excellent, source. Each type of bean has roughly 120 calories and 21 grams of carbs per serving.
Legumes (beans, lentils, and so on) contain a type of starch known as resistant starch, which helps keep you regular. It doesn’t get into the body quickly and affect blood sugar levels, Weisenberger says Like lentils and beans, oats contain both soluble and insolubles fibers.
And, starch is good news for your good gut bacteria. “When bacteria make a meal out of resistant starch,” she says, “some fatty acids are formed.” These essential fatty acids help improve insulin sensitivity and healthy colon cells. To get more beans in your diet, toss some into your favorite salad, soups, or entrées.
Artichoke
Artichokes are delicious and nutritious, and they provide fiber — one cup of cooked artichoke hearts contains about 4.8 grams of fiber. They also provide blood-pressure-lowering potassium and calcium, as well as vitamin D and folic acid. The same serving size also contains 8 carbohydrates and 35 calories, so you don’t need to worry about portion control.
To prepare an artichoke for cooking, remove the bottom leaves and cut off the top third of each artichoke. Remove the stem and trim the thorns from the leaves. Steam for about 25 minutes over boiling water. After they’ve been cooked, remove the artichokes’ protective leaves and dip them in an oil-based dressing.
Fresh Popcorn
Don’t reach for an unhealthy snack when you want something healthy. Instead, make some popcorn at home. Skip the salt and oil (this isn’t movie theatre popcorn). Instead, drizzle it with a bit of extra virgin olive oil, sprinkle on a few fresh herbs, or add a pinch of hot sauce. Three cups of air popped popcorn has approximately 2 grams of fiber, according to the U.S. Department of Agriculture.
The same serving size contains 160 calories and about 12 grams of carbohydrates. Popcorn is low in fat and calories, and contains almost no cholesterol. It’s also a slow-digesting carbohydrate, the USDA says, which means that it takes longer for your body to digest and absorb it than other carbohydrates.
Avocados
Avocados are rich in both soluble and insoluble fibers, which help lower cholesterol levels. They also contain heart-healthy omega- 3 fatty acids. According to the USDA, a cup serving of avocado contains more than 2 grams of fiber. The same serving size has 50 calories and 3 grams of carbohydrates. It also has nearly five grams of fat, so remember a little goes a long ways.
Weisenberger suggests replacing 1 tablespoon of butter with 1 tablespoon of mashed avocado when baking and choosing an avocado slice instead of cheese, which has less-healthy saturated fats, on your favorite sandwich.
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