Dietary Control of Diabetes – 7 Foods Rich in Fiber

Dietary Control of Diabetes – 7 Foods Rich in Fiber is discussed in this article with fiber-rich food listed and explained.

How to control diabetes through diet

Dietary Control of Diabetes - 7 Foods Rich in Fiber
Dietary Control of Diabetes – Photo Source:

Do you have diabetes? If you are on this site to find out the kind of foods that you should eat to enable you to control diabetes, here is a quick guide for you.

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Fiber is mostly found in foods that are plant-based. It is a kind of carbohydrate that the body does not digest easily and this helps to reduce the increase of sugar in the body after a meal, basically, fiber is of two types, Soluble and insoluble.

Both of them have their own peculiar benefits. According to Smithson, food that is rich in soluble Fiber will become sticky or gummy when they pass through the digestive tract and this helps in the reduction of cholesterol absorption.

In confirmation of the statement, The Center for Disease Control (CDC) describes it as a plus to those who may be living with Diabetes or anyone else that is likely to develop any kind of heart disease or stroke.

Insoluble fiber on the other hand does not dissolve and the resultant effect is that it sponsors bowel regularity. According to Mayo Clinic, two sources of soluble fibers are Apples and Oats but insoluble fibers can be found in foods such as Whole wheat flour and cauliflower.

In order to get enough of the two kinds of fiber, it is then important that we consume different kinds of foods that are filled with nutrients.

In this article thus, we would list 10 foods that are really high in Fiber, you should try out. But it is important to note that the one we are listing here is those that are low in fats and would not add to your weight.

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1. Avocados

This is a great fiber-rich food and instead of using mayo or butter as a spread, you should consider using avocado. Because it gives the body both insoluble and soluble fiber as well as omega-3 fatty acids that are healthy for the heart.

2. Lentils

According to the United States Department of Agriculture (USDA), for every cup of lentil that is served, the body gets to have about 15 grams of fiber and about 230 calories. Lentil is also a provider of soluble fiber to the body.

3. Artichokes

These are filled with flavor and tenderness. It has some amount of blood pressure lowering magnesium and potassium. Aside from this, it also contains a reasonable amount of Folate and Vitamin C.

4. Broccoli

When it is chopped, a cup of it contains about 2 grams of fiber and protein of the same quantity the broccoli is also a great source of Vitamin K and C.

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The broccoli can be eaten raw as an appetizer or even added to the green salad in its raw state, no matter the choice of consumption, you will end up having the same result

5. Beans

Surprisingly, the bean is also a food that is rich in fiber especially when they are mixed in different colors. You will get a good amount of fiber from them and it works well in your containing or preventing diabetes.

Aside from being rich in fiber, beans have starch which usually does not digest easily and it contains both insoluble and soluble fiber.

6. Popcorn

Especially when fresh, popcorn serves as a rich source of fiber, especially when a little bit of olive oil is sprinkled on it or dried herbs and a dash of hot sauce are added to it. According to the USDA, it is a low-glycemic index food and can impact the level of blood sugar.

7. Peas

This is a vegetable with highly soluble fiber. It contains vitamins such as vitamin C, K, and A and it can be a very good nutritional substitute for foods like rice as well as other grains. Instead of trying to consume a lot of rice, for carbohydrates, you should consider substituting it for peas.

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Other foods that are rich in Fiber which can help in the control of diabetes include; Berries, Oatmeal, Barley, etc. You should do well to make these foods part of your daily diet if the goal is to use diets to control diabetes in your body.

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