The 5 Best High-Fibre Foods for Diabetes, According to a Dietitian

From eatingwell.com

Eating more high-fibre foods is a simple yet effective way to help manage blood sugar levels 

KEY POINTS

• Fibre helps minimize blood sugar spikes and is essential for diabetes management.
• Chickpeas, chia seeds, edamame, raspberries and avocados are top high-fibre foods for diabetes.
• Increase fibre intake gradually to minimize digestive side effects.

Fibre plays a crucial role in supporting overall health, particularly for individuals with diabetes. One of its most significant benefits is its ability to help regulate blood sugar levels.

By slowing the digestion and absorption of glucose, fibre helps prevent sharp spikes and crashes in blood sugar, promoting a steadier rise after meals. Unlike other carbohydrates that are broken down into glucose for energy, fibre passes through our digestive system largely intact, helping to moderate how quickly glucose enters the bloodstream. This makes it an important component of effective diabetes management.

Incorporating more fibre into your meals doesn't require a complete diet overhaul. With so many fibre-rich foods available, it's easy to find options that fit your preferences and dietary needs. Let's explore some of the best high-fibre foods that can help you manage blood sugar levels while keeping your meals balanced and satisfying.

1. Chickpeas 

Chickpeas (aka garbanzo beans) are a versatile, high-fibre addition to any salad, sauté or grain bowl. A ½-cup serving of canned chickpeas provides about 7 grams of protein, 20 grams of carbohydrates and 6 grams of fibre.

U.S. Department of Agriculture. FoodData Central. Chickpeas, from canned, reduced sodium.

The fibre and protein help slow the digestion of the carbohydrates in the chickpeas, resulting in a slower-steadier rise in blood sugar levels—an important benefit for individuals with diabetes.

For an easy way to enjoy more chickpeas, try making your own hummus.

2. Chia Seeds 

Chia seeds are a fibre powerhouse. Just one tablespoon (½ ounce) provides nearly 5 grams of fibre, along with 2 grams of protein. This combination can help slow digestion and promote steadier blood sugar levels, making chia seeds a smart choice for diabetes management.

Research suggests that chia seeds may offer additional cardiometabolic benefits, thanks to their unique combination of fibre, plant-based protein and omega-3 fatty acids. However, more research is needed to better understand their effects on blood sugar control.

Chia seeds are also incredibly versatile. Add them to overnight oats, smoothies, yogurt or salads For an easy fibre boost.

3. Edamame 

Edamame is a nutritious food packed with both protein and fibre. One cup of shelled edamame provides 18 grams of protein, 13 grams of carbohydrates and 8 grams of fibre.

U.S. Department of Agriculture. FoodData Central. Edamame, frozen, prepared.

 The high protein and fibre content help slow down the digestion of these tasty green soybeans, making them a great addition to a diabetes-friendly eating pattern.

There are so many different ways to incorporate edamame into your diet. Add ½ cup shelled edamame to any salad for a plant-based protein boost, or boil frozen edamame, season lightly with salt and enjoy it as a high-protein snack at any time. Going out for sushi? Consider ordering edamame as an appetizer. Starting a meal out with a protein- and fibre-rich food may help you feel satisfied until your entrees arrive and support more balanced portions throughout the meal.

4. Raspberries 

Raspberries are an excellent fruit option for people with diabetes with 1 cup providing about 8 grams of fibre and 14 grams of carbohydrates. In fact, research suggests that red raspberry consumption is linked to improvements in glucose handling and insulin sensitivity.

There are tons of ways to incorporate raspberries into your diet. Enjoy them raw, add them to salads or sprinkle them into a yogurt parfait. Since fresh raspberries can be expensive and spoil quickly, frozen raspberries are a convenient and budget-friendly option that also extends shelf life.

5. Avocados 

Avocados are well known for their healthy fats, but they're also an excellent source of fibre—one avocado provides nearly 14 grams of fibre. Plus, avocados are rich in unsaturated fat, a type of fat with heart healthy benefits. Together, the fibre and fat in avocados make them a slow-digesting food that can help promote steadier blood sugar levels.

While avocado toast is a popular option, there are many other ways to enjoy this creamy fruit. Add mashed avocado to sandwiches, or add cubed avocado to salads for extra fibre and healthy fats. If you have avocados that are starting to over-ripen, peel, pit and freeze them. Frozen avocado cubes can also be blended into smoothies for added creaminess, fibre and healthy fat.

Our Expert Take

Fibre is an important nutrient to include in any eating pattern, especially if you have diabetes. But remember, increasing your fibre intake should be a slow and steady endeavour, as eating too much fibre right off the bat can lead to some unpleasant digestive symptoms. The good news is that boosting fibre doesn't require a major diet overhaul. Simple additions of high-fibre foods—like chickpeas, chia seeds, edamame, raspberries and avocados—throughout the day can make a meaningful difference over time.

https://www.eatingwell.com/best-high-fiber-foods-for-diabetes-11981086

16 Foods to Eat With Diabetes to Help Prevent Blood Sugar Spikes and Reduce Health Risks

From verywellhealth.com

People who have diabetes need to make careful choices in which foods they do and do not eat to prevent spikes in their blood sugar. It's also important to eat foods that help prevent diabetes complications, such as heart disease.

1. Fatty Fish

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Fatty fish are known for reducing heart disease and inflammation due to their high omega-3 fatty acid content. Fish that contain high amounts of omega-3 are:

• Salmon
• Sardines
• Herring
• Mackerel
• Albacore tuna
• Trout

The American Diabetes Association (ADA) recommends that people with diabetes eat fatty fish two times per week. To avoid excess calories, these fish should be cooked without breading and not fried.

Some people may choose to take an omega-3 supplement. However, the ADA reports that supplements do not show a benefit to people with diabetes.

2. Leafy Greens

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Leafy green vegetables are a healthy choice for anyone. Someone with diabetes will benefit from these nutrient-dense carbohydrates, which contain vitamins and minerals and have minimal effect on their blood sugar.

Examples of leafy greens include spinach, kale, and collard greens. They contain vitamins A, C, E, and K, and iron, potassium, and calcium. They can be eaten raw in a salad or added to smoothies or soups.

3. Avocados

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Avocados provide a type of monounsaturated fat. These fats are considered healthy and have a protective effect on the heart. They also lower low-density lipoprotein (LDL) cholesterol. People with diabetes may tend to focus on carbohydrates and sugars, but consuming a heart-healthy diet is also an important part of their overall health.

Avocados, like all types of fat, are high in calories and should be eaten in moderation.

Avocados are high in fibre and low in sugar. As a result, people who eat them won't get a blood sugar spike, will stay full. One avocado contains:

• 322 calories
• 4 grams (g) of protein
• 17 g of carbohydrates
• 13.5 g of fibre
• 1 g of sugar

4. Eggs

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Eggs are high in protein and vitamins and can be eaten in many different ways. Eggs benefit people with diabetes by containing heart-healthy fats. They contain polyunsaturated fats, which lower LDL cholesterol and reduce the risk of stroke and heart disease.

A 2019 study showed that people with diabetes who ate eggs along with a very-low-carbohydrate breakfast were better able to control their blood throughout the day.

5. Chia Seeds

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Chia seeds have become popular because of their nutritional content and for the many ways they can be used. An ounce of chia seeds contains 138 calories, 4.7 g of protein, 12 g of carbohydrates, and almost 10 g of fibre. The seeds also contain numerous vitamins and minerals like calcium, iron, and magnesium.

People with diabetes may benefit from adding chia seeds to their diet. A 2017 study found chia seeds improved health in three ways. They improved weight loss and obesity-related risk factors and sustained good blood sugar levels.

6. Beans

Grace Cary / Getty Images

Beans are easy to prepare and provide minerals, vitamins, and fibre. One of the greatest benefits is that one-half cup of beans equals the same amount of protein as a 1 ounce of meat, but does not contain the saturated fat in meat.

Research also supports the consumption of beans in people with diabetes. It was found that regular bean consumption reduced the risks associated with type 2 diabetes and improved blood sugar control.

7. Greek Yogurt

MSPhotographic / Getty Images

Greek yogurt is a thicker, denser version of regular yogurt. It can be a good diet addition for people with diabetes.

Greek yogurt is a good source of vitamin D and calcium. It is also very high in protein, with 20 g of protein in 7 ounces of Greek yogurt. It contains carbohydrates, which should be taken into account. However, Greek yogurts are available that are low-fat and have minimal added sugars.

Another benefit of Greek yogurt is that it contains probiotics (beneficial live microbes). One study suggested that the changes in intestinal bacteria by probiotics can be effective in preventing and managing type 1 and type 2 diabetes.

8. Nuts

mescioglu / Getty Images

Nuts are a heart-healthy food. Walnuts are a good source of omega-3 fatty acids. Walnuts, in particular, are also high in protein, magnesium, and iron.

A 2018 study found that a diet that included walnuts lowered the incidence of diabetes.

9. Broccoli

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Broccoli is a non-starchy vegetable that contains phytochemicals, fibre and vitamins. It is low-carb and low-calorie, which means people with diabetes can fully enjoy this food without worry.

10. Extra-Virgin Olive Oil

al62 / Getty Images

Extra-virgin olive oil is a popular cooking oil for many reasons. It is a monounsaturated fat and has been found to have a protective effect on the heart and lowers LDL cholesterol.

A 2017 study discussed how extra-virgin olive oil can prevent and manage diabetes. Further research is needed to understand the relationship between diabetes and extra-virgin olive oil.

11. Flaxseeds

Veena Nair / Getty Images

Flaxseed, like olive oil, is a polyunsaturated fat and is a good source of omega-3 and omega-6 fatty acids. People who have diabetes can benefit from flaxseed in several ways. When consumed, flaxseed works as an antioxidant, lowers cholesterol, and maintains normal blood sugar levels.

Research supports eating flaxseed if you have diabetes. A small 2022 study found eating flaxseed before a complex carbohydrate breakfast decreases post-breakfast blood sugar spikes.

12. Vinegar

BURCU ATALAY TANKUT / Getty Images

Many health claims associated with apple cider vinegar have not been supported by research, but there is evidence supporting vinegar in lowering blood sugar levels.

An article review found that consuming vinegar for eight to 12 weeks caused a small decrease in A1C levels (which indicates average blood sugar over the past two to three months).

13. Strawberries

Andrii Zorii / Getty Images

Strawberries are full of vitamins, antioxidants, and fibre. It can be hard to control the urge to eat sweets, but snacking on a few strawberries can fulfil that sweet tooth.

The vitamins and minerals found in strawberries include vitamin C, potassium, and magnesium. Antioxidants found in strawberries work to prevent or slow down some types of cell damage.

14. Garlic

MarcoFood / Getty Images

Garlic has been widely studied for its effects on the heart and cardiovascular system. Some research supports its use in lowering blood pressure and cholesterol. It is now being studied for its benefits in people with diabetes.

An article review examined how garlic changed blood sugars in people with type 2 diabetes. It showed an improvement in blood sugar control at two and 24 weeks. However, further research is needed to support the findings.

15. Squash

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There are many types of squash, but all squash are starchy vegetables that are low in calories and filling when added to a meal.

Squash contains antioxidants, fibre, vitamin C, potassium, and magnesium. It's a good addition to anyone's diet, including those with diabetes.

16. Shirataki Noodles

Kritchai Chaibangyang / Getty Images

Shirataki noodles are almost zero-calorie Japanese noodles made from the konjac plant. These noodles are often used as a substitute for regular pasta noodles for people looking to cut back on carbs and calories.

They are a good choice for people with diabetes due to their low carbohydrate count and soluble fibre. Shirataki noodles will help people feel full without spiking blood sugar.

How to Create a Diabetes Diet Meal Plan

There isn't one diabetes diet meal plan that works for everyone. A healthcare provider will work with a person with diabetes to come up with a plan that includes when and how much should be eaten.

Plate Method

The plate method is a diabetes meal-planning tool that helps manage portions and prioritize nutrient-filled vegetables.

To follow the plate method, use a 9-inch dinner plate. Fill half the plate with non-starchy vegetables like salad, broccoli, or green beans. Fill one-quarter of the plate with lean protein. Fill the remaining quarter of the plate with carbs.

Glycaemic Index

The glycaemic index is a measurement that tells how quickly food makes blood sugar rise. A low glycaemic index food will cause blood sugar to rise slowly, whereas a high glycaemic index food will cause blood sugar to rise fast.

Not all carbohydrates raise blood sugar in the same way. The glycaemic index is helpful in learning which carbs to avoid or eat sparingly. High glycaemic index foods include:

• White rice
• Potatoes
• White bread
• Honey
• Watermelon

Low glycaemic index foods include:

• Quinoa
• Oatmeal
• High-fibre bran cereal

Carb Counting

Carb counting looks at how many grams of carbs are in each meal. People with type 1 diabetes do not make insulin, therefore they need to take an insulin injection with each meal. The amount of insulin needed will depend on how many carbs they consume so it's important to keep a detailed record.

People with type 2 diabetes will also need to be conscious of their carbohydrate intake. However, they may or may not take mealtime insulin and may not need to keep a detailed record of their carb consumption.

https://www.verywellhealth.com/diabetes-diet-11828723