5 Fibre Rich Foods for Diabetes and Their Impact on Blood Sugar

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Carbohydrates are a dietary nutrient that provides energy to perform various body functions. When people with diabetes consume carbohydrates, it increases their blood sugar levels. However, one type of carbohydrate that is helpful in managing diabetes is fibre.

Fibre is an integral part of a healthy diet and is required by the body to work like a well-oiled engine.

There are two types of fibre, each having its benefits and playing a different role in the body:

1) Soluble fibre

 Soluble fibre is good for controlling and managing blood sugar and cholesterol levels and preventing diabetes-related complications.

Foods like guava, oats, peas, black beans, and apples are rich sources of this soluble fibre.

2) Insoluble fibre

This type of fibre does not dissolve in water and remains as is when it passes through the digestive system. It helps maintain gut health and ensures healthy bowel movements.

Whole wheat flour, nuts, seeds and the skin of many vegetables and fruits contain insoluble fibre.

What Does Fibre Do to Blood Sugar Levels?

Fibre is a carbohydrate, but the body processes it differently. Since the body is unable to digest (break down and absorb and break down fibre, it does not cause a spike in blood sugar levels like other carbohydrates. At the same time, fibre keeps you feeling full for longer. This automatically reduces your intake of other carbohydrates and limits your portions during each meal. 

Fibre’s are low in calories which may aid in weight loss and better management of blood sugar levels in people with diabetes and prediabetes. Many foods high in fibre also have a low glycemic index, which benefits people with prediabetes and diabetes.

5 Fibre-Rich Foods for Diabetes

Now that we understand how dietary fibre is beneficial for people with diabetes, here are some fibre-rich foods that you can include in your meal plans to control your blood sugar levels better!

1) Pulses (whole sprouts)

One cup of cooked pulses can give you substantial fibre daily. Pulses with their skin (unprocessed) are rich in both types of fibre and, therefore, help in the management of body weight and blood sugar levels and reduce cholesterol. A few examples of these include moong, matki, rajma, chana, chawli (cowpea), etc.

Pulses also contain resistant starch, which has shown positive effects on post-meal blood sugar levels, prevents hypoglycemia (sudden drop in blood sugar levels common in people with diabetes), and reduces hyperglycemia (increased blood sugar). 

2) Green leafy vegetables

Leafy greens like palak (spinach), cabbage, methi, mustard greens, coriander, mint, arbi leaves, chawli leaves (cow pea leaves), radish leaves, sahjan (moringa), lettuce (salad leaves), faliya, beetroot greens (chukander), etc., are rich in fibre and other essential nutrients like minerals and vitamins. 

The high fibre and antioxidants in these leafy greens are known to help people with diabetes manage their blood sugar levels better. Leafy greens are versatile and can be added to salads, soups, stir-fries and bhajis.

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3) Whole grains

Whole grains contain higher fibre than refined or processed grains like white rice and refined flour (maida). Eating whole grains or whole grain flours like atta, jowar, bajra, etc., slows down the digestive process (due to their fibre content), keeping blood sugar levels relatively stable. 

Whole grains also have low to medium glycemic indices (depending upon the grain), which benefits people with prediabetes and diabetes. A few whole grains you can include in your diet are brown rice, whole wheat-containing bread or pasta, millets, quinoa, and buckwheat (kuttu).

4) Nuts and seeds

Nuts and seeds are heart-healthy foods with fibre and good fats. These properties of nuts and seeds make them an excellent dietary addition to people with prediabetes and diabetes. Some nuts and seeds high in fibre include chia, flax, pumpkin, sunflower, sesame, almonds, pistachios, and walnuts.

The high fibre content in nuts and seeds prevents a spike in blood sugar levels and keeps you feeling full. This makes them great for snacking or addition to salads, breakfast items and soups.

5) Fruits

Consuming whole fruits that are rich in fibre and have a low glycemic index is excellent for people with diabetes. Besides preventing a spike in blood sugar levels, fruits are a rich source of other healthy nutrients. 

Some fibre-rich, safe and healthy fruits for people with high blood sugar levels include guava, berries, apples, pears, peaches, and citrus fruits like oranges, mosambi (sweet lime), and grapefruit (papnas). 

FitterTake

People with diabetes are often cautious about the foods they include in their diet. Whether you wish to prevent diabetes or manage your blood sugar levels effectively with diabetes, eating high-fibre foods is important throughout the day.

Fibre-rich foods must be integral to all your meals, including mid-day snacks. This is where our Fitterfly Nutrition Coaches can hand hold you with a customised diet plan based on your food preferences & lifestyle. 

So, if you need help planning your diet to manage your blood sugar levels effectively and control any metabolic health issues like diabetes or weight problems, speak to our experts at Fitterfly.

You can also sign up for our Diabetes Care Program, curated by diabetologists, nutritionists, fitness experts and psychologists. Thousands of Indians have benefitted from this program. You too can be the next one!

- By Fitterfly Health-Team
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