7 high-fiber foods good for diabetics

Pears, peas, artichokes, and barley are all rich in fiber, which helps control blood sugar, making them beneficial for diabetics.

Avocado : People with diabetes are at higher risk of heart disease. Avocados contain both soluble and insoluble fiber and heart-healthy omega-3 fatty acids.

According to the US Department of Agriculture , a 1/4 cup serving of avocado flesh (about 58 grams) has more than 3 grams of fiber, 7 grams of fat, 80 calories, and 3 grams of carbohydrates (carbs). People with diabetes can eat avocado directly or spread it on toast for a snack.

Pear : A large pear (100 g) contains nearly 6 g of fiber. Fiber takes longer to digest, slowing the absorption of glucose (sugar) into the blood, reducing the rise in blood sugar after eating. Eat pears directly or make salads to take advantage of the nutritional value of this fruit.

A large pear contains about 27 grams of carbs and 18 grams of sugar. You should factor this into your total carb intake to stay within your recommended daily allowance (45-60 grams per main meal).

Broccoli : One cup (146 grams) of chopped raw broccoli has 2 grams of fiber, 5 grams of carbs, under 30 calories, and a good amount of protein. This vegetable also provides vitamins C and K, which are beneficial for people with diabetes. Use broccoli in steamed dishes, stir-fries, and salads for a healthy meal.

Artichokes : 1/2 cup (75 g) of artichokes has nearly 5 g of fiber. Folate (B9), potassium, and magnesium are abundant in artichokes, which help lower blood pressure, and antioxidant vitamin C reduces inflammation.

Steam artichokes for about 25 minutes and then dip them in an olive oil vinaigrette for a healthy diabetic snack. A 75 gram serving of artichokes contains just 10 grams of carbs and 45 calories.

Green peas : Rich in soluble fiber, vitamins A, C, and K, they can be substituted for white rice and other grains. A 1/2 cup serving of canned green peas (75 g) contains about 3.5 g of fiber, 11 g of carbs, and 59 calories, much less than the same amount of rice.

Use peas in salads, stir-fries or cooked dishes for added nutrients and fiber.

Lentils : According to the Academy of Nutrition and Dietetics, about 37% of the carbs in lentils come from fiber, which helps keep blood sugar stable and is good for the heart.

A one-cup (150-gram) serving of cooked lentils provides about 16 grams of fiber, 230 calories, 40 grams of carbs, and 18 grams of protein, which increases feelings of fullness, reduces cravings, and aids in weight loss, according to the U.S. Department of Agriculture.

Barley : Rich in good insoluble fiber, can be used instead of rice. Beta-glucan fiber in barley helps improve insulin activity, reduce blood sugar and cholesterol.

A serving of 1/4 cup of cooked barley (38 g) contains over 7 g of fiber, 37 g of carbs and 170 calories.

Mai Cat (According to Everyday Health ) Photo : Freepik

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