People with diabetes can benefit from a fiber-rich diet. There are two kinds of fiber – insoluble and soluble. Insoluble fiber is not digested by the body and improves bowel regularity. Foods rich in soluble fiber become sticky as they pass through your digestive tract, which helps reduce cholesterol absorption. Fiber also helps you feel more satisfied and fuller, so it can be beneficial for those who are trying to lose weight. It can help regulate blood sugar levels as well. People with diabetes have a higher risk of cardiovascular complications. The ability of the fiber to maintain lower blood pressure and cholesterol levels can promote heart health. Include these fiber-rich foods in your diet.
One cup of black bean contains about 15 grams of fiber. A cup of white beans contains more than 18 grams of fiber. One cup of cooked red kidney beans boasts approximately 13 grams of fiber. Beans and lentils also contain starch that is not digested by the body. It doesn’t get into the bloodstream immediately and affect blood sugar. This kind of starch is also beneficial for good gut bacteria. When bacteria eat this starch, fatty acids are produced, and these acids promote healthier colon cells and better insulin use. You can add beans to your favorite entrée, salad, or soup.
One cup of chopped raw broccoli contains about 2.4 grams of fiber and almost the same amount of protein. Broccoli also contains folate, potassium, and vitamin C. You can steam broccoli florets and toss them with garlicky olive oil. It can also be added raw to a green salad or mixed into your pasta.
A medium-sized artichoke contains more than 10 grams of fiber. It is also rich in magnesium and potassium as well as folate, and Vitamin C. Remove the bottom leaves and cut off the top third of the artichoke. Don’t forget to trim the thorns from the top leaves and remove the stem. Steam the artichoke for approximately 25 minutes over boiling water. Allow it to cool and then pull off the leaves. You can dip the leaves in olive-oil-based vinaigrette.
Lentils contain protein and fiber. It contains more than 15 grams of fiber and 18 grams of protein per serving. You can add quick-cooking red lentils to your salad or soup.
A cup of pureed avocado contains over 15 grams of fiber, almost 34 grams of fat and 368 calories. It can be used as a spread or mashed into the dip. Avocados also contain omega-3 fats that are good for the heart.
Peas are rich in vitamins C, K and A. One cup of cooked split peas contains 16.3 grams of fiber. Raw green peas have more than 7 grams of fiber. You can add peas to your favorite pasta dish or salad or eat them alone.
Oatmeal and barley are good sources of fiber as well. Use oatmeal instead of breadcrumbs for coating baked fish. Barley or oatmeal is also a great alternative to pasta or rice in your favorite dishes. Both contain beta-glucan, a kind of fiber that lowers blood sugar, sweeps cholesterol from your digestive tract and boosts insulin action. A cup of cooked oatmeal has about 14 grams of fiber, while a single cup of cooked barley contains 6 grams.
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