8 Fantastic High Fiber Foods For Diabetics
Which high-fiber foods are beneficial for diabetics?
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Let's all discover in this video the foods that are exceptionally high in fiber – making it easier for you to meet your daily fiber requirements!
8. Oats
Oats is the family favorite that’s also packed full of fiber! The fiber in oats is mainly soluble, which has been shown to reduce blood sugar, cholesterol, and improve blood glucose control.
It also provides us with insoluble fiber – which attracts water into the stool and supports regular bowel movements.
7. Raspberries
Raspberries are packed full of free-radical fighting nutrients - and are even utilized for their anti-aging properties! It is rich in quercetin, the protective antioxidant shown to reduce risk factors for cardiovascular disease.
The tannins in raspberries help in the breakdown of starch to regulate our blood sugar levels.
6. Popcorn
This traditional movie snack is also exceptionally high in fiber! Popcorn is rich in polyphenols, the protective antioxidants that reduce cardiovascular disease risk factors.
It is rich in ferulic acid that lowers oxidative stress, reduces blood pressure and the risk of atherosclerosis.
5. Potato skins
Potato skins contain both soluble, and insoluble fiber which we now know gives us the most benefits in terms of our gut health. It can also reduce risk factors for cardiovascular disease by fighting free radicals and reducing inflammation.
4. Konjac noodles
Konjac (shirataki) noodles are packed with Glucomannan - a natural, water-soluble fiber that helps in weight loss and improving risk factors for heart disease.
By slowing the absorption of carbohydrates and fat, Glucomannan also aids in balancing blood sugar and promoting satiety.
3. Legumes
The legume family consists of beans, lentils, and peas – all of which are incredible sources of fiber. Due to the impressive fiber content of legumes, they slow the digestion of carbohydrates and prevent spikes in blood sugar.
2. Dark chocolate
Dark chocolate contains at least 70% cocoa in which a single portion of it will contribute favorably to your daily fiber intake.
Good quality dark chocolate also reduces the risk of heart disease by increasing HDL cholesterol – our beneficial and protective cholesterol.
1. Chia seeds
Chia seeds, being deemed as a superfood due to their impressive nutritional profile, are nutrient-dense, and high in fiber and healthy-fat content.
These little black seeds are loaded with vitamins and minerals, including magnesium, iron, selenium, and manganese. It also holds the record of having the highest plant source of omega-3.
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