The Best High-Fibre Foods For Diabetics: Nutrition, Consumption Limit, Benefits & Risks

Did you know that foods rich in fiber can do wonders for diabetics? Read on to know more about the health benefits of fiber-rich foods for diabetes and how they can control your blood sugar levels.

fiber! People cannot stop talking about it whenever someone mentions a healthy diet. If we were to elaborate on its health benefits, it would take up pages and hours.

But high-fiber foods for diabetes? Is there a beneficial connection? Is fiber recommended for diabetics?

Let’s find out.

What is Fiber?

Dietary fiber, also called roughage, bulk, or simply ‘fiber’ is a type of indigestible carbohydrate found in plant-based foods. Unlike other carbohydrates, fiber cannot be broken down into sugar molecules and passes through the body undigested. fiber is of two types:

• Soluble Fiber

This type of fiber dissolves in water to form a gel-like substance. It can effectively lower your blood glucose and cholesterol levels.

Foods that are rich in soluble fiber include nuts, peas, beans, lentils, chia seeds, oats, apples, and blueberries.

• Insoluble Fiber

Insoluble fiber does not dissolve in water. It absorbs water, swells up, and promotes the movement of food through your digestive system. It improves digestion, increases the bulk of stools, and promotes healthy bowel movements. Consuming foods rich in insoluble fiber can help prevent constipation and other problems with digestion.

Foods with insoluble fiber include whole brown rice, legumes, wheat products (especially wheat bran), quinoa, leafy greens like kale, seeds, almonds, walnuts, and fruits with edible skins like pears and apples.

How do Foods That Contain High fiber Benefit Diabetics?

fiber is not broken down or absorbed by your digestive system and therefore it does not cause a spike in blood sugar levels after consumption unlike other forms of carbohydrates.

Foods that are high in fiber generally have a low glycemic index (GI, a value assigned to a particular food based on how quickly it raises your blood glucose levels after consumption). This is because they do not contain high amounts of digestible carbohydrates and thus take longer for the body to digest. This results in a slower digestion process and a more gradual rise in blood sugar levels. Thus, high-fiber foods are suitable for consumption by diabetics.

High-fiber foods also tend to be more filling as fiber absorbs water and increases in volume in the stomach. It thus keeps you full for long periods, avoiding the need for frequent snacking and lowering your calorie intake.

Note that fiber is only found in plant-based foods, and high-fiber foods tend to be low in fat and calories. Further, high-fiber foods can take longer to chew, which gives your body more time to realise when you are full and can help prevent overeating. These factors make fiber a healthy choice for diabetics. Let’s take a look at some high-fiber foods that you can include in your daily diet.

Top 7 Fiber-Rich Foods for Diabetics

Here is how to increase the fiber content in your daily diet:

• Have High-fiber Fruits:

Fruits are a good source of fiber and are also rich in antioxidants, minerals, and other essential nutrients. Not all fruits are equal in terms of their fiber content and therefore it is important that you choose the right fruits to boost your fiber intake.

The high-fiber fruits that you can choose from include berries such as raspberries and strawberries (8 grams of fiber per cup), tropical fruits such as mangoes and passion fruit (5 to 25 grams of fiber per cup), and others fruits such as apples (1 medium apple with skin, 4.4 grams of fiber), prunes (8 grams of fiber per cup), and avocados (7 grams of fiber per cup).

• Choose Non-Starchy Vegetables:

Vegetables are packed with vitamins, minerals, and antioxidants. They are also a rich source of fiber. Vegetables are of two types: starchy and non-starchy. Starchy vegetables are high in carbohydrates and non-starchy vegetables are low in carbohydrates.

Therefore, diabetics can go for non-starchy vegetables such as broccoli, cabbage, cauliflower, and celery as a part of their diet. You can cook and add them to your meals or eat them as salads. Typically, a half-cup of cooked or 1 cup of raw non-starchy vegetables contains around 3 grams of fiber.

• Have More of Whole Grains:

Whole grains are a good source of fiber. Whole grains or food made from them contain all the essential parts of the naturally-occurring nutrients of the entire grain seed in their original proportions.

Some of the whole grains that you can include in your daily diet include rice, millets, oats, quinoa, corn, and barley. One serving (about 16 grams) of whole grains contains around 3 grams of fiber.

• Add More Legumes to Your Diet:

Legumes form a staple part of the diet in many Indian homes and are a rich source of fiber. Some of the common edible legumes include beans, lentils, peas, chickpeas, soybeans, and peanuts. They can easily be included in your daily meals, salads, or snacks. A serving of 100 grams of legumes contains about 5 grams of fiber.

• Snack on Nuts and Seeds:

Nuts and seeds are a rich source of dietary fiber, proteins, and healthy fats. Making them a regular part of your diet will help you in managing your body weight and also in managing chronic conditions such as diabetes.

You can consume nuts such as almonds, cashews, pistachios, walnuts, and Brazil nuts and seeds such as pumpkin seeds, flax seeds, and sesame seeds as a part of your regular diet. A serving of 100 grams of nuts or seeds contains approximately 6 to 7 grams of fiber.

Managing diabetes through diet is essential for maintaining healthy blood sugar levels. Explore a variety of diabetic-friendly foods, snacks, South Indian diet options, fiber-rich meals, and pre-diabetes plans. Our comprehensive guide offers everything you need to make informed choices for a healthier life.

How Much Daily fiber Intake is Recommended in Diabetes?

Children and adults need about 25 to 35 grams of fiber per day for good health. Also, try to limit your fiber consumption to 70 grams a day.

Let’s take a look at the total fiber content in some common food items:

What are the Risks of Overconsumption of fiber in Diabetes?

Consuming more than 70 grams of fiber a day can lead to unwanted side effects such as:

• Bloating
• Nausea
• Stomach cramps
• Constipation or diarrhoea
• Changes in body weight
• Intestinal blockage in some cases

What are the Other Benefits of a High fiber Diet?

• Boosts Bowel Health: Dietary fiber increases the bulk of your stools and softens it. Bulky stools are easier to pass. Thus, fiber reduces the risk of constipation and other digestive problems.
• Lowers Cholesterol Levels: Soluble fiber helps reduce the absorption of low-density lipoprotein (LDL) or “bad” cholesterol in the body. fiber binds with cholesterol in the intestines and prevents it from being absorbed. High-fiber foods thus reduce the risk of high blood pressure and boost your heart health.
• Helps in Weight Loss: High-fiber foods keep you full for longer and helps you avoid frequent snacking. This lowers your total calorie intake and aids in weight loss.

Don’t Have Time To Read?

• fiber is a type of carbohydrate that your body cannot digest. It cannot be broken down into sugar molecules and instead passes through the body undigested. fiber is of two types, soluble and insoluble (does not dissolve in water).
• Foods that are high in fiber generally have a low glycemic index (GI, a value assigned to a particular food based on how quickly it raises your blood glucose levels after consumption).
• They do not contain high amounts of digestible carbohydrates and thus take longer for the body to digest. This results in a slower digestion process and a more gradual rise in blood sugar levels.
• High fiber foods that you can include in your daily diet include whole grains, fruits (such as berries and apples), non-starchy vegetables (such as broccoli and spinach), legumes (such as beans and lentils), and nuts and seeds (such as cashews, almonds and chia seeds).
• Children and adults need about 25 to 35 grams of fiber per day for good health. Also, try to limit your fiber consumption to 70 grams a day to avoid any unwanted side effects.
• Overconsumption of fiber can lead to bloating, gas, stomach cramps, constipation or diarrhoea.
• Other than lowering your blood sugar levels, fiber also helps in boosting your digestive health, lowering your cholesterol and blood pressure levels, and weight loss.

Also Read: Indian Diet for Prediabetes

Friendly Asked Questions

What type of fiber lowers blood sugar?

Both soluble and insoluble fiber helps lower blood sugar levels. Soluble fiber, a type of fiber that dissolves in water to form a gel-like substance slowing down digestion. It thus prevents a spike in your blood sugar levels. Insoluble fiber is a type of fiber that does not dissolve in water and helps control your blood sugar levels by improving insulin sensitivity.

Are bananas good for diabetes?

It is ok to consume bananas for diabetes, but they should be eaten in moderation. Despite being a healthy fruit, bananas are high in carbohydrates and sugar, the main nutrients that raise blood sugar levels. However, bananas also contain some fiber, which could help the sugars in bananas be more slowly digested and absorbed, thus preventing sudden blood sugar spikes. To enjoy bananas as a diabetic, watch your portion size, spread your fruit intake throughout the day, and combine bananas with other foods such as nuts or yoghurt to slow the digestion and absorption of sugars.

Does fiber raise blood sugar?

fiber does not raise blood sugar levels. In fact, it plays an important role in controlling your blood sugar levels. fiber is not broken down in the body into sugar molecules, unlike other carbohydrates. Thus, it does not raise your blood sugar levels, keeps you full for long periods, and lowers your calorie intake.

Which food has high-fiber content?

Foods that are high in fiber include whole grains, fruits, vegetables, legumes, nuts, and seeds. Having high-fiber foods for diabetes is a smart way to control your sugar levels and the associated risks.

Are eggs high in fiber?

Eggs are not a good source of fiber. If you want to make your eggs fiber-rich, you can toss in some chopped veggies such as spinach, broccoli, carrots, or capsicum while cooking your eggs.