High-Fiber Food For Diabetics

The benefits of eating a high-fiber food source for diabetics is to help control weight and blood sugar levels. Many diabetics must calculate and limit the amount of carbohydrates they eat to keep blood sugar levels within a safe range. Consuming foods rich in fiber is helpful in overcoming the soaring blood sugar.

Many high-fiber foods have sugar, fat and calories naturally low too, which helps you maintain a healthy weight and reduce the risk of diabetic complications. The FDA recommends 25 g average daily intake of dietary fiber for adults.

Here is a fiber-rich foods for diabetics

 Fruit

Diabetic diet should limit fruit with high sugar content, especially dried fruits, which have been concentrated sugar. Types of berries and citrus fruits are rich in fiber is a food source fruit can be consumed, according to the American Diabetes Association (ADA). Domestic and Asian pears also contain fiber which is quite high.

A pear has 10 g of fiber, while 1 cup fresh blackberries and raspberries have 7 g and 8 g, according to the USDA Nutrient Database. Oranges and blueberries contribute to provide fiber with moderation.

Orange vegetables

Sweet potatoes and other orange vegetables, such as squash, pumpkin and carrots, provide high fiber with relatively low in calories. ADA showed that baked potato, with 5 g dietary fiber, have little impact on blood sugar levels than regular potatoes and other orange vegetables.

Greens

Green vegetables are a source of food with added value for the diabetic diet, with calories and sugar is very low, and very dense beneficial nutrients, including fiber. USDA provides a lot of options for veggies with a fiber content of 5 g and more. In 1 cup, cooked vegetables such as turnip greens, broccoli, Brussels sprouts, spinach and artichoke provide a high fiber content.

Whole grain

Whole-grain breads (whole wheat), brown rice and barley are food sources rich in fiber. Some cereals ready to eat too many simple carbohydrates, or sugars, and low fiber content of processed grains. But other wheat varieties have a low content of sugar and maximize complex carbohydrates and fiber, making them suitable for a diabetic diet. Food with 5 g of fiber or more per serving provides at least 20 percent of daily fiber needs.

Nuts

Soybeans, peas, beans and lentils are dense with nutrients. Serving of one cup or half cup will limit the calories in food sources high in fiber and also provide significant potassium, a mineral that helps regulate blood sugar.

USDA reported that the navy beans, peas and lentils all have 16 g or more of fiber in 1 cup. Additional options include pinto bean, beans arabic, Tolo beans and soybeans, all with 10 g of fiber and more per cup.

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