Fiber does wonder for your health, especially if you have diabetes. In addition to preventing postprandial blood sugar spike, this non-digestible part of plants also helps to manage blood cholesterol, blood pressure, and weight loss, gives you a sense of fullness, and contributes to a healthy gut.
The Canadian Diabetes Association recommends consuming 25 to 50 g of fiber every day. Unfortunately, most Americans lack fiber in their diet.
If you are looking to increase your daily intake of fiber, here are the foods you should keep an eye out.
1. Whole fruits and Vegetables
Instead of juicing your fruits and vegetables, consider eating whole fruits and vegetables. Whizzing up a smoothie is an easy way to guzzle them down when you are on the go. Fiber is mainly found in the skin and peel of the fruits and vegetables and juicing strips away their fiber content. Hence, juices are more likely to cause a spike in blood sugar due to the absence of fiber.
2. Whole Grains
Trade off refined grains product by their whole grains version. Instead of the traditional white rice and couscous, give quinoa, bulgur, wild rice, amaranth, or rye a try.
3. Legumes and Beans
In a previous post, I listed seven reasons why people with diabetes should consume pulses. To reap their health benefits, substitute meat with plant-based protein at least two to three times per week.
If you are not a big fan of legumes, try tossing them in soups, salads, or baked goodies. Enjoy them as creamy spread like hummus.
4. Nuts and Seeds
Swap out chips and cookies for nuts and seeds. Although high in calorie, these nutrient-dense snacks are high in fiber and keep you feeling full for a longer time. In doing so, eating nuts and seeds will stop you from reaching out for junk foods. Moreover, several studies support their consumption in weight loss.
Before you go crazy with fiber, you might want to consider taking baby-steps. Dramatically increasing your fiber intake overnight can leave you with an upset stomach. Some people who are not used to eating a ton of fiber may experience gas, diarrhea, and abdominal discomfort when suddenly switching to a high-fiber diet. Begin by increasing your fiber intake at the rate of 5 grams per week until you reach the recommended daily intake. This strategy should give your bowel enough time to become acquainted with fiber.
Oh, and don’t forget to drink lots of fluids to avoid fiber from becoming a rock in your stomach (figuratively speaking)!
