10 Foods To Include In High-Fibre Diet For Diabetes With Essential Tips!

Welcome, readers! With the prevalence of diabetes rising globally, the importance of dietary strategies for managing this condition has become increasingly apparent. So, for this, a high-fibre diet for diabetics is considered the best by nutritionists in various aspects. 

Incorporating high-fibre foods for type 1 diabetes is key to controlling and preventing blood sugar levels. By understanding the role of a high-fibre diet in diabetes management, you can make informed dietary choices to support your health and well-being.

So, this blog will explore the significance of a high-fibre diet for diabetic patients, examining its benefits, recommended intake, and the types of high-fibre foods for sugar patients to help achieve optimal fibre consumption.

Table Of Contents

1. What Are The Best High Fibre Foods For A Diabetic?

2. Is A High Fibre Diet Good For Diabetics?

3. Tips To Include High Fibre Low Glycemic Foods

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. Reference

What Are The Best High Fibre Foods For A Diabetic?

The daily recommended intake of fibre for adults is 25-30 g. You can also eat a little more than this. Here are the top 10 foods that can provide you with high fibre and can help to deal with diabetes.

1. Lentils

Opting for lentils is beneficial as they contribute to a high-fibre diet for diabetes. Lentils facilitate better blood sugar control with their low glycemic index and significant 7.9 g of fibre per 100g. The slow digestion of carbohydrates, aided by lentil consumption, supports diabetes management. Additionally, the fibre in lentils fosters a feeling of fullness and assists in weight management.

Also Read: Chilke Wali Moong Dal: Nutritional Value And Health Benefits 

2. Whole Grains

Selecting whole grains like whole wheat, millet, and buckwheat aligns with a high-fibre diet for diabetes. These grains provide fibre and essential nutrients, including vitamins, minerals, and antioxidants. Like whole grain wheat contains 10.7 g of fibre per 100g, this stabilises blood sugar levels by moderating the release of glucose into the bloodstream. The steady release prevents abrupt spikes in blood sugar, making whole grains a cornerstone of a high-fibre diet for diabetes.

3. Beans

Rich in soluble fibre, beans are pivotal in controlling blood glucose levels by reducing glucose absorption. The combination of 2.7 g of dietary fibre per 100g and protein in beans makes them a satisfying and nutritious choice, contributing to overall health and well-being within the context of a high-fibre diet for diabetes.

4. Broccoli

Including broccoli in your diet is conducive to maintaining a high-fibre diet for diabetes. As a non-starchy vegetable with minimal impact on blood sugar levels, broccoli is an excellent choice for diabetes patients as 100 grams of raw broccoli contains 2.6 grams of fibre to suffice a meal. Its high-fibre content promotes digestive health and contributes to satiety, supporting the objectives of a high-fibre diet for diabetes.

5. Peas

Peas offer a balanced combination of fibre and carbohydrates and are suitable for managing blood sugar levels. Also, the 8.8g of dietary fibre in raw peas 100g also helps to slow down glucose absorption, mitigating rapid spikes in blood sugar. They are also rich in vitamins and minerals, enhancing the nutritional profile of meals within a high-fibre diet for diabetes.

6. Berries

Including berries in your diet is advantageous for maintaining a high-fibre diet for diabetes as at minimum base, 100 grams of berries contain 2.1 grams of fibre and this differs with the type of berries you use. Berries, such as blueberries, strawberries, raspberries, and blackberries, are rich in antioxidants and fibre. These antioxidants enhance insulin sensitivity, while the fibre aids in blood sugar control, a dual benefit within the framework of a high-fibre diet for diabetes.

7. Nuts

Snacking on nuts aligns with a high-fibre diet for diabetes. With their combination of healthy fats, 4 to 11 g per 100 g dietary fibre, and protein, nuts offer a satisfying and blood sugar-friendly option. The nuts' fibre slows digestion, preventing rapid spikes in blood glucose levels. Moreover, the healthy fats in nuts support heart health, reinforcing their role in a high-fibre diet for diabetes.

8. Oats And Barley

Incorporating oats and barley into your diet contributes to a high-fibre diet for diabetes. As barley offers 17.3 grams of fibre per 100 grams, while oats give 10.6 grams of fibre per 100 grams. These grains contain beta-glucans, a soluble fibre that improves insulin function and regulates blood sugar levels. Including oats and barley supports stable blood sugar levels and offers essential nutrients, enhancing the overall nutritional quality of meals in a high-fibre diet for diabetes.

9. Chia Seeds

Adding even 100 grams of chia seeds containing 34 grams of fibre to your diet aids in maintaining a high-fibre diet for diabetes. Chia seeds, rich in soluble fibre, form a gel-like substance that slows digestion and promotes satiety. This helps individuals with diabetes manage weight and control blood sugar levels. Additionally, chia seeds are a source of omega-3 fatty acids, contributing to their role in a high-fibre diet for diabetes.

10. Quinoa

Opting for quinoa supports the pursuit of a high-fibre diet for diabetes. A gluten-free grain high in fibre containing 3.8 grams of fibre per 100 grams and complete protein, quinoa is an excellent choice for individuals with diabetes. The fibre regulates blood sugar levels by slowing down glucose absorption, while the protein provides sustained energy—a dual benefit within the context of a high-fibre diet for diabetes.

Is A High Fibre Diet Good For Diabetics?

Due to its role in controlling blood sugar levels, a high-fibre diet for diabetics proves to be highly beneficial. This is why including fibre-rich foods or supplements in the diet can effectively slow down the absorption of nutrients, aiding in maintaining stable blood glucose levels. This dietary approach, the high-fibre diabetic diet (FDN), is crucial for preventing and managing type 2 diabetes mellitus (T2DM).

Fibre-rich foods facilitate slower digestion in the intestines, thereby delaying the release of glucose into the bloodstream. While fibre does not directly affect blood sugar levels, it can mitigate the impact of carbohydrates on glycemic values. Nevertheless, when digestion breaks down carbohydrates, they transform into sugar, potentially causing a rise in blood glucose levels. In summary, the slow digestion of fibre-rich foods regulates blood sugar levels in individuals with diabetes.

Also Read: Diabetes Low-Carb Diet: Best Vegetarian Plans 

Tips To Include High Fibre Low Glycemic Foods

Note the given tips to include these high-fibre and low-glycemic foods for diabetes for reference:

Dietitian’s  Recommendation

Diabetics need a high-fibre diet. Taking more fibre, preferably from natural food sources may help control diabetes. A fibre-rich, low carbohydrate and sugar-poor diet is suggested to prevent and control diabetes. Include berries, beans, lentils, nuts etc into your diet for optimum blood sugar control as well as management and prevention of diabetes. 

— Dt. Lavina Chauhan 

The Final Say

Incorporating high-fibre diet for diabetes is beneficial for enhancing overall health and managing blood sugar levels effectively. The high-fibre content in these high-fibre foods listed for diabetics is pivotal in slowing down glucose absorption and preventing rapid spikes in blood sugar. By including a variety of plant-based products in their meals with high-fibre snacks for diabetics, patients with diabetes can achieve the recommended daily fibre intake of 25-30 grams, primarily through fruits and vegetables. This dietary approach not only supports diabetes management but also promotes overall well-being and reduces the risk of complications associated with the condition.

FAQs

1. Is fibre good for diabetics?

Yes, fibre is highly beneficial for individuals with diabetes. Including fibre in the diet helps control blood sugar levels. Diabetics need to consume foods rich in fibre to manage diabetes effectively and prevent complications.

2. What foods are high in fibre and low in sugar?

Foods high in fibre and low in sugar include:

• Berries (blueberries, strawberries, raspberries)

• Leafy green vegetables (spinach, broccoli)

• Beans

• Whole grains (oats, barley)

• Lentils

• Nuts (walnuts, almonds, cashews)

3. What foods are high in fibre but low in carbs and sugar?

High-fibre, low-carb, and low-sugar foods suitable for diabetics include:

• Non-starchy vegetables (broccoli, cauliflower)

• Avocado

• Chia seeds

• Flaxseeds

• Unsweetened nuts and seeds

4. What are the best high-fibre Indian foods for diabetics?

Indian foods high in fibre for diabetics:

• Lentils (dal)

• Whole grains like bajra (millet) and whole wheat

• Beans (rajma, chana)

• Green peas

• Berries (if locally available)

• Leafy greens (palak, methi)

5. What are the best high fibre low carb foods for diabetic patients?

High-fibre, low-carb foods suitable for diabetics include:

• Cauliflower rice

• Zucchini noodles

• Cabbage

• Brussels sprouts

• Asparagus

• Almonds and walnuts

6. Is too much fibre bad for diabetics?

While a high-fibre diet is generally beneficial for diabetics, consuming excessive fibre all at once may lead to digestive issues such as bloating, gas, constipation, diarrhoea, and cramps. Diabetics should gradually increase their fibre intake, ensuring a balanced approach. Adequate water intake is crucial, as it aids in the smooth passage of food through the digestive system.

7. Which fibre should be consumed?

The best fibre-rich foods for diabetics include beans, whole grains, lentils, high-fibre fruits like berries, and green leafy vegetables such as spinach or broccoli.

8. Which dried fruits contain fibre?

Among dried fruits, walnuts lead with seven grams of dietary fibre per serving. Almonds follow with 4g, and cashews contain 3.3g of dietary fibre per 100 grams. However, it's advised for diabetics to be cautious with raisins due to their sugar content.

9. Does a high-fibre diet reverse diabetes?

A high-fibre diet, particularly with complex carbohydrates, helps prevent rapid spikes in blood sugar levels. It slows down the absorption of glucose, aiding in diabetes management. While it may not reverse diabetes, it plays a crucial role in controlling blood sugar levels and reducing the risk of developing diabetes-related complications.

10. What are high fibre low glycemic foods?

Here are some high fibre low glycemic foods for your reference: 

• Lentils

• Whole Grains (quinoa, barley, oats)

• Beans

• Broccoli

• Peas

• Berries (blueberries, strawberries, raspberries)

• Nuts (almonds, walnuts)

References

• 31 High-fibre Foods You Should Be Eating

• The Nutrition Source

• 10 fibre Rich Foods for Diabetes Diet - Breathe Well-Being 

• Get to Know Carbs | ADA

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