{"id":9535,"date":"2023-05-10T17:54:01","date_gmt":"2023-05-10T12:24:01","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=9535"},"modified":"2024-04-08T15:59:40","modified_gmt":"2024-04-08T10:29:40","slug":"5-fibre-rich-foods-for-diabetes-and-their-impact-on-blood-sugar","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/5-fibre-rich-foods-for-diabetes-and-their-impact-on-blood-sugar\/","title":{"rendered":"5 Fibre Rich Foods for Diabetes and Their Impact on Blood Sugar"},"content":{"rendered":"<p><a href=\"https:\/\/www.fitterfly.com\/blog\/carbohydrates-and-diabetes-for-effective-blood-sugar-management\/\">Carbohydrates<\/a> are a dietary nutrient that provides energy to perform various body functions. When people with diabetes consume carbohydrates, it increases their blood sugar levels.<\/p>\n<p>However, one type of carbohydrate that is helpful in managing diabetes is fibre.<\/p>\n<p>Fibre is an integral part of a healthy diet and is required by the body to work like a well-oiled engine.<\/p>\n<p>There are two types of fibre, each having its benefits and playing a different role in the body:<\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n        &lt;div style=&quot;display:none&quot; class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n            &lt;a class=&quot;cta-link&quot; href=&quot;https:\/\/bit.ly\/40w3os7&quot; target=&quot;_blank&quot;&gt;\n                &lt;div class=&quot;desktop-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;mobile-cta-image&quot;&gt;\n                    &lt;img  src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png&quot; alt=&quot;Health &amp; Wellness&quot; title=&quot;Health &amp; Wellness&quot; \/&gt;\n                &lt;\/div&gt;\n            &lt;\/a&gt;\t\t\t\t\t\t\t\t\t\n        &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15167,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16777215},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;-apple-system, BlinkMacSystemFont, \\&quot;Segoe UI\\&quot;, roboto, \\&quot;Helvetica Neue\\&quot;, helvetica, arial, sans-serif&quot;,&quot;16&quot;:11}\">\n        <div style=\"display:none\" class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n            <a class=\"cta-link\" href=\"https:\/\/bit.ly\/40w3os7\" target=\"_blank\">\n                <div class=\"desktop-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n                <div class=\"mobile-cta-image\">\n                    <img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 824px; --smush-placeholder-aspect-ratio: 824\/111;\" \/><noscript><img decoding=\"async\"  src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2025\/03\/whatapp-cta.png\" alt=\"Health & Wellness\" title=\"Health & Wellness\" \/><\/noscript><\/noscript>\n                <\/div>\n            <\/a>\t\t\t\t\t\t\t\t\t\n        <\/div>\n    <\/span><\/p>\n<p>&nbsp;<\/p>\n<h2>1) Soluble Fibre<\/h2>\n<p><a href=\"https:\/\/www.cdc.gov\/diabetes\/library\/features\/role-of-fiber.html\">Soluble fibre<\/a> is good for controlling and managing blood sugar and cholesterol levels and preventing diabetes-related complications.<\/p>\n<p>Foods like guava, oats, peas, black beans, and apples are rich sources of this soluble fibre.<\/p>\n<h2>2) Insoluble Fibre<\/h2>\n<p>This type of <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/fiber\/#:~:text=Fiber%20comes%20in%20two%20varieties%2C%20both%20beneficial%20to%20health%3A&amp;text=Foods%20with%20soluble%20fiber%20include,regularity%20and%20helping%20prevent%20constipation.\">fibre<\/a> 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.<\/p>\n<p>Whole wheat flour, nuts, seeds and the skin of many vegetables and fruits contain insoluble fibre.<\/p>\n<h2>What Does Fibre Do to Blood Sugar Levels?<\/h2>\n<p>Fibre is a carbohydrate, but the body processes it differently. Since the <a href=\"https:\/\/www.cdc.gov\/diabetes\/library\/features\/role-of-fiber.html\">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<\/a>.<\/p>\n<p>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.<\/p>\n<p>Fibre\u2019s are low in calories which may <a href=\"https:\/\/www.cdc.gov\/diabetes\/library\/features\/role-of-fiber.html#:~:text=Health%20Benefits%20of%20Fiber,Control%20your%20blood%20sugar.\">aid in weight loss and better management of blood sugar levels<\/a> in people with diabetes and prediabetes. Many foods high in fibre also have a low glycemic index, which benefits people with prediabetes and diabetes.<\/p>\n<h2>5 Fibre-Rich Foods for Diabetes<\/h2>\n<p>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!<\/p>\n<h2>1) Pulses (whole sprouts)<\/h2>\n<p>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.<\/p>\n<p>A few examples of these include moong, matki, rajma, chana, chawli (cowpea), etc.<\/p>\n<p>Pulses also contain resistant starch, which has shown <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2021.793414\/full\">positive effects on post-meal blood sugar levels<\/a>, <a href=\"https:\/\/www.fitterfly.com\/blog\/diabetes-and-hypoglycemia\/\">prevents hypoglycemia (sudden drop in blood sugar levels common in people with diabetes)<\/a>, and reduces hyperglycemia (increased blood sugar).<\/p>\n<table class=\"table\">\n<tbody>\n<tr>\n<td><b>Food Item<\/b><\/td>\n<td><b>Fiber Content (approximate, per 100g)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Moong (Green Gram Beans)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">7.6 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Matki (Moth Beans)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8.5 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Rajma (Kidney beans)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">6.4 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chana (Chickpeas)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">7.6 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chawli\/Lobia (Cowpea)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">6.0 g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>2) Green leafy vegetables<\/h2>\n<p>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), <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1103337\/nutrients\">faliya (French beans)<\/a>, beetroot greens (chukander), etc., are rich in fibre and other essential nutrients like minerals and vitamins.<\/p>\n<p>The high fibre and antioxidants in these <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9241062\/\">leafy greens<\/a> 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.<\/p>\n<table class=\"table\">\n<tbody>\n<tr>\n<td><b>Food Item<\/b><\/td>\n<td><b>Fiber Content (approximate, per 100g)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Palak (Spinach)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.2 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Patta Gobhi (Cabbage)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.5 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Methi (Fenugreek Leaves)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.2 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sarson (Mustard)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.8 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Dhaniya patta (Coriander)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.1 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Pudina (Mint)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8.0 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Arbi leaves (Colocasia)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.7 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chawli leaves\/Chauli (Cow Pea leaves)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3.2 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mooli ke patte (Radish leaves)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.5 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sahjan (Moringa fruit)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.0 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Salad ke patte (Lettuce)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.3 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">French Beans<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.7 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chukander ke patte (Beetroot leaves)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3.7 g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>3) Whole grains<\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3146027\/\">Whole grains<\/a> contain higher fibre than refined or processed grains like white rice and refined flour (maida). Eating whole grains or whole grain flours like wheat atta, jowar, bajra, etc., slows down the digestive process (due to their fibre content), keeping blood sugar levels relatively stable.<\/p>\n<p><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\">Whole grains<\/a> 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).<\/p>\n<table class=\"table\">\n<tbody>\n<tr>\n<td><b>Food Item<\/b><\/td>\n<td><b>Fiber Content (approximate, per 100g)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Brown rice<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.8 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Whole wheat<\/span><\/td>\n<td><span style=\"font-weight: 400;\">12.2 g\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Atta (whole wheat flour)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">10.7 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Jowar (Sorghum)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">6.3 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Bajra (Pearl Millet)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11.6 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Ragi\/Nachni (Finger millets)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11.9 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Quinoa<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.8 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Kuttu (Buckwheat)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">10 g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>4) Seeds &amp; Nuts<\/h2>\n<p>Seeds &amp; nuts are heart-healthy foods with fibre and good fats. These properties of seeds &amp; nuts make them an excellent dietary addition to people with prediabetes and diabetes.<\/p>\n<p>Some seeds &amp; nuts high in fibre include chia, flax, pumpkin, sunflower, sesame, almonds, pistachios, and walnuts.<\/p>\n<p>The high fibre content in seeds &amp; nuts 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.<\/p>\n<table class=\"table\">\n<tbody>\n<tr>\n<td><b>Food Item<\/b><\/td>\n<td><b>Fiber Content (approximate, per 100g)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Chia seeds<\/span><\/td>\n<td><span style=\"font-weight: 400;\">34.4 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Alsi ke beej (Flax seeds )<\/span><\/td>\n<td><span style=\"font-weight: 400;\">27.3 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Kaddu ke beej (Pumpkin seeds)\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">18.4 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Surajmukhi ke beej<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0(Sunflower seeds)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8.6 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Til (Sesame seeds)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11.8 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Badam (Almonds)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">12.5 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Pista (Pistachios)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">10.3 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Akhrot (Walnuts)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">6.7 g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>5) Fruits<\/h2>\n<p>Consuming whole <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9268622\/\">fruits that are rich in fibre and have a low glycemic index<\/a> is excellent for people with diabetes. Besides preventing a spike in blood sugar levels, fruits are a rich source of other healthy nutrients.<\/p>\n<p>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).<\/p>\n<p><strong>Note: While eating fruits is beneficial for your health, drinking fruit juice (even without added sugar) can cause your blood sugar levels to rise.<\/strong><\/p>\n<table class=\"table\">\n<tbody>\n<tr>\n<td><b>Food Item<\/b><\/td>\n<td><b>Fiber Content (approximate, per 100g)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Amrud (Guava)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">5.4 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Berries (average for mixed types)\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">5.3 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Seb (Apples)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.4 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Nashpati (Pears)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3.1 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Aadu (Peaches)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.5 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Santra (Oranges)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2.4 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Mosambi (Sweet Lime)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">0.5 g<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Papnas (Grapefruit)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.6 g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>FitterTake<\/h2>\n<p>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.<\/p>\n<p>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 &amp; lifestyle.<\/p>\n<p>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,<a href=\"https:\/\/bit.ly\/3Q3XOZ2\"> speak to our experts<\/a> at Fitterfly.<\/p>\n<p>You can also sign up for our <a href=\"https:\/\/www.fitterfly.com\/fitterfly-diabetes-care-plan?utm_source=Organic&amp;utm_medium=blog&amp;utm_campaign=diabetes\">Diabetes Care Program<\/a>, curated by diabetologists, nutritionists, fitness experts and psychologists. For more information, give us a missed call on <a href=\"tel: 08068507599\"><strong>08068507599<\/strong><\/a>.<\/p>\n<p>Thousands of Indians have benefitted from this program. You too can be the next one!<\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;\n    &lt;div class=&quot;col-lg-12 col-sm-12 col-xs-12 nopadding&quot;&gt;\n        &lt;div class=&quot;testimonial-block&quot;&gt;\n            &lt;div class=&quot;testimonial-block-card&quot;&gt;\n                &lt;div class=&quot;col-lg-7 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-card-pad&quot;&gt;\n                        &lt;div class=&quot;testimonial-card-info&quot;&gt;\n                            &lt;div class=&quot;testimonial-card-head&quot;&gt;\n                                &lt;h3 class=&quot;gradient-text&quot;&gt;Reduced HbA1c by HALF in 6 months&lt;\/h3&gt;\n                            &lt;\/div&gt;\n                            &lt;div class=&quot;testimonial-image-block&quot;&gt;\n                                &lt;div class=&quot;testimonial-profile-image&quot;&gt;\n                                    &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp&quot; alt=&quot;Vandana Jha&quot; title=&quot;Vandana Jha&quot;&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;testimonial-profile-info-block&quot;&gt;\n                                    &lt;div class=&quot;testimonial-profile-info&quot;&gt;\n                                        &lt;div class=&quot;progress-info&quot;&gt;\n                                            &lt;strong class=&quot;red&quot;&gt;12.6&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                            &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg&quot; alt=&quot;&quot; title=&quot;&quot;&gt;\n                                            &lt;strong class=&quot;green&quot;&gt;6.6&lt;span&gt;%&lt;\/span&gt;&lt;\/strong&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-member-info&quot;&gt;\n                                        &lt;div class=&quot;member-name&quot;&gt;Vandana Jha&lt;\/div&gt;\n                                        &lt;div class=&quot;member-age&quot;&gt;39 years&lt;\/div&gt;\n                                    &lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                            \n                            &lt;div class=&quot;testimonial-outcome-list&quot;&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg&quot; alt=&quot;Happy members&quot; title=&quot;Happy members&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;30000+ &lt;br&gt;Happy members&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg&quot; alt=&quot;No Cost EMI&quot; title=&quot;No Cost EMI&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;No Cost &lt;br&gt; EMI&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg&quot; alt=&quot;Moneyback Guarantee&quot; title=&quot;Moneyback Guarantee&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;Moneyback &lt;br&gt; Guarantee&lt;\/div&gt;\n                                &lt;\/div&gt;\n                                &lt;div class=&quot;outcome-item&quot;&gt;\n                                    &lt;div class=&quot;outcome-image&quot;&gt;\n                                        &lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;\n                                    &lt;\/div&gt;\n                                    &lt;div class=&quot;outcome-text&quot;&gt;&lt;img src=&quot;https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg&quot; alt=&quot;Rated 4.8\/5&quot; title=&quot;Rated 4.8\/5&quot;&gt;&lt;br&gt;4.8\/5&lt;\/div&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n                &lt;div class=&quot;col-lg-5 nopadding&quot;&gt;\n                    &lt;div class=&quot;testimonial-form-block cta-form&quot;&gt;\n                        &lt;div class=&quot;testimonial-form-block-pad&quot;&gt;\n                            &lt;input type=&quot;hidden&quot; value=&quot;Vandana Jha Reversal&quot; id=&quot;category_name&quot;&gt; \n                            &lt;div class=&quot;testimonial-form-card&quot;&gt;\n                                &lt;div class=&quot;testimonial-form-card-pad&quot;&gt;\n                                    &lt;div class=&quot;testimonial-form-label&quot;&gt;You too can with&lt;\/div&gt;\n                                    &lt;div class=&quot;testimonial-form-heading&quot;&gt;Fitterfly&amp;apos;s&lt;br&gt; Diabetes Prime Program&lt;\/div&gt;\n                                    &lt;form autocomplete=&quot;off&quot; class=&quot;testimonial-form&quot;&gt;\n                                        &lt;div  class=&quot;testimonial-form-container&quot;&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;text&quot; id=&quot;name&quot; placeholder=&quot;Name&quot; class=&quot;&quot;  onkeypress=&quot;return (event.charCode &gt; 64 &amp;&amp; event.charCode &lt; 91) || (event.charCode &gt; 96 &amp;&amp; event.charCode &lt; 123) || (event.charCode==32)&quot;  required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;testimonial-form-field&quot;&gt;\n                                                &lt;input type=&quot;number&quot; id=&quot;mobile&quot; onkeypress=&quot;if (this.value.length &gt;9) return false;RestrictFirstZero(event)&quot;  onkeydown=&quot;return (event.which &gt;= 48 &amp;&amp; event.which &lt;= 57) || event.which == 8 || event.which == 46&quot; type=&quot;number&quot; minlength=&quot;10&quot; maxlength = &quot;11&quot; placeholder=&quot;Mobile No.&quot; class=&quot;&quot; required&gt;\n                                                &lt;span class=&quot;error-text&quot;&gt;Required&lt;\/span&gt;\n                                            &lt;\/div&gt;\n                                            &lt;div class=&quot;button-block&quot;&gt;\n                                                &lt;button id=&quot;save-data-CRM&quot; type=&quot;button&quot; class=&quot;button&quot;&gt;\n                                                    &lt;span&gt;Call me&lt;\/span&gt;\n                                                &lt;\/button&gt;\n                                            &lt;\/div&gt;\n                                        &lt;\/div&gt;\n                                    &lt;\/form&gt;\n                                &lt;\/div&gt;\n                            &lt;\/div&gt;\n                        &lt;\/div&gt;\n                    &lt;\/div&gt;\n                &lt;\/div&gt;\n            &lt;\/div&gt;\n            &lt;div class=&quot;testimonial-block-card-note&quot;&gt;* Diabetes Remission is the clinical term for Diabtes Reversal&lt;\/div&gt;\n        &lt;\/div&gt;\n    &lt;\/div&gt;\n    &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:15165,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:2764340},&quot;15&quot;:&quot;inherit&quot;,&quot;16&quot;:11}\">\n    <div class=\"col-lg-12 col-sm-12 col-xs-12 nopadding\">\n        <div class=\"testimonial-block\">\n            <div class=\"testimonial-block-card\">\n                <div class=\"col-lg-7 nopadding\">\n                    <div class=\"testimonial-card-pad\">\n                        <div class=\"testimonial-card-info\">\n                            <div class=\"testimonial-card-head\">\n                                <h3 class=\"gradient-text\">Reduced HbA1c by HALF in 6 months<\/h3>\n                            <\/div>\n                            <div class=\"testimonial-image-block\">\n                                <div class=\"testimonial-profile-image\">\n                                    <img decoding=\"async\" data-src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" style=\"--smush-placeholder-width: 198px; --smush-placeholder-aspect-ratio: 198\/244;\"><noscript><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/vandana-jha.webp\" alt=\"Vandana Jha\" title=\"Vandana Jha\"><\/noscript>\n                                <\/div>\n                                <div class=\"testimonial-profile-info-block\">\n                                    <div class=\"testimonial-profile-info\">\n                                        <div class=\"progress-info\">\n                                            <strong class=\"red\">12.6<span>%<\/span><\/strong>\n                                            <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/pink-next-arrow.svg\" alt=\"\" title=\"\">\n                                            <strong class=\"green\">6.6<span>%<\/span><\/strong>\n                                        <\/div>\n                                    <\/div>\n                                    <div class=\"testimonial-member-info\">\n                                        <div class=\"member-name\">Vandana Jha<\/div>\n                                        <div class=\"member-age\">39 years<\/div>\n                                    <\/div>\n                                <\/div>\n                            <\/div>\n                            \n                            <div class=\"testimonial-outcome-list\">\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/happy-members.svg\" alt=\"Happy members\" title=\"Happy members\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">30000+ <br>Happy members<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/no-cost-emi.svg\" alt=\"No Cost EMI\" title=\"No Cost EMI\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">No Cost <br> EMI<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/money-back.svg\" alt=\"Moneyback Guarantee\" title=\"Moneyback Guarantee\">\n                                    <\/div>\n                                    <div class=\"outcome-text\">Moneyback <br> Guarantee<\/div>\n                                <\/div>\n                                <div class=\"outcome-item\">\n                                    <div class=\"outcome-image\">\n                                        <img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/google-icon.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\">\n                                    <\/div>\n                                    <div class=\"outcome-text\"><img decoding=\"async\" src=\"https:\/\/www.fitterfly.com\/blog\/wp-content\/uploads\/2024\/03\/five-star.svg\" alt=\"Rated 4.8\/5\" title=\"Rated 4.8\/5\"><br>4.8\/5<\/div>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n                <div class=\"col-lg-5 nopadding\">\n                    <div class=\"testimonial-form-block cta-form\">\n                        <div class=\"testimonial-form-block-pad\">\n                            <input type=\"hidden\" value=\"Vandana Jha Reversal\" id=\"category_name\"> \n                            <div class=\"testimonial-form-card\">\n                                <div class=\"testimonial-form-card-pad\">\n                                    <div class=\"testimonial-form-label\">You too can with<\/div>\n                                    <div class=\"testimonial-form-heading\">Fitterfly&apos;s<br> Diabetes Prime Program<\/div>\n                                    <form autocomplete=\"off\" class=\"testimonial-form\">\n                                        <div  class=\"testimonial-form-container\">\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"text\" id=\"name\" placeholder=\"Name\" class=\"\"  onkeypress=\"return (event.charCode > 64 && event.charCode < 91) || (event.charCode > 96 && event.charCode < 123) || (event.charCode==32)\"  required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"testimonial-form-field\">\n                                                <input type=\"number\" id=\"mobile\" onkeypress=\"if (this.value.length >9) return false;RestrictFirstZero(event)\"  onkeydown=\"return (event.which >= 48 && event.which <= 57) || event.which == 8 || event.which == 46\" type=\"number\" minlength=\"10\" maxlength = \"11\" placeholder=\"Mobile No.\" class=\"\" required>\n                                                <span class=\"error-text\">Required<\/span>\n                                            <\/div>\n                                            <div class=\"button-block\">\n                                                <button id=\"save-data-CRM\" type=\"button\" class=\"button\">\n                                                    <span>Call me<\/span>\n                                                <\/button>\n                                            <\/div>\n                                        <\/div>\n                                    <\/form>\n                                <\/div>\n                            <\/div>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n            <div class=\"testimonial-block-card-note\">* Diabetes Remission is the clinical term for Diabtes Reversal<\/div>\n        <\/div>\n    <\/div>\n    <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover five fiber-rich foods that are beneficial for diabetes management. Learn how incorporating these fiber rich foods into your diet, can improve the impact on blood sugar levels.<\/p>\n","protected":false},"author":1,"featured_media":19982,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":1,"footnotes":""},"categories":[1,401],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":5783,"show_updated_date_in_post":"Yes","faq_list":[{"faq_question":"How much fiber should a person with diabetes consume a day? ","faq_answer":"According to general dietary guidelines, people with diabetes should consume about 15 to 35 grams of fiber per day. This amount can help manage blood sugar levels and support overall health. "},{"faq_question":"How does fiber affect the glycemic index?","faq_answer":"Fiber can lower the glycemic index (GI) of food, which means it slows down the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar levels. Foods high in fiber typically have a lower GI."},{"faq_question":"Do people with diabetes need to count fiber?","faq_answer":"Yes, people with diabetes can benefit from counting fiber as part of their carbohydrate management. Since fiber can impact blood sugar levels differently than other carbohydrates, understanding fiber intake can help better control blood sugar."},{"faq_question":"Can fiber bring down blood sugar?","faq_answer":"Fiber can help lower blood sugar levels by slowing the absorption of sugar in the blood. This is particularly true for soluble fiber, found in foods like oats, beans, pulses (daal), and some fruits."},{"faq_question":" Can fiber reverse diabetes?","faq_answer":"While fiber cannot reverse diabetes, a high-fiber diet can help manage the condition by improving blood sugar control and reducing the risk of complications. It's an important part of a healthy diet for managing diabetes."},{"faq_question":"Are bananas high in fiber?","faq_answer":"Bananas are a moderate source of fiber, with a medium-sized banana containing about 3 grams of fiber. They can be a part of a healthy, balanced diet for people with diabetes when consumed in moderation."},{"faq_question":" Are cucumbers high in fiber?","faq_answer":"Cucumbers contain some fiber, but they are not considered a high-fiber food. One medium-sized cucumber has about 2 grams of fiber. They are, however, low in calories and carbohydrates, making them a good addition to a diabetes-friendly diet."},{"faq_question":"Which fruit is highest in fiber?","faq_answer":"Fruits like raspberries, pears, and apples are among the highest in fiber. For example, a cup of raspberries offers about 8 grams of fiber, while a medium pear with the skin on provides about 6 grams, and a medium apple with skin offers around 4.5 grams."}],"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/9535"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=9535"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/9535\/revisions"}],"acf:post":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/reviewers\/5783"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/19982"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=9535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=9535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=9535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}