Diabetes is an extremely important issue all over the world. Our generation is the next has started to feel the heat of diseases related to lifestyles like heart disease, cancer, and diabetes. The greatest obstacle that we’re facing today is that how much we lack the knowledge of this disease. There have been various researches and studies on type 2 diabetes. And, in this article, we will be discussing about 15 Best High Fiber Foods for Type 2 Diabetes and their Benefits.
Myth: If you think eating less will reduce your blood sugar level then maybe you should think again.
If you’re you are thinking that eating less or going on a diet would help you avoid or fight Type-2 Diabetes then you are simply making yourself weaker by welcoming undernourishment. This might as well be problematic in your daily activities or may even result in hypoglycemia or consciousness.
› Signs And Symptoms of Diabetes
Type-2 Diabetes signs can be so minor that you will not notice them. More than 7 million people have it and don’t even have any idea. Let’s have a look at what to notice if you’re unsure:
- Feeling hungry.
- Getting thirsty very often.
- Feeling a need to pee frequently.
- Feeling that your vision is blurry.
Some chronic signs can include:
- Losing weight without trying.
- Easily getting more infections.
- Darkening of the skin under your arms/armpits, thighs and neck.
So to reverse or control Type-2 Diabetes here is the list of 15 Best High Fiber Foods for Type 2 Diabetes along with their benefits you might love to include in your daily diet.
› Benefits of High Fiber Foods for Type 2 Diabetes
Dietary fiber enhances your ability to metabolize blood glucose in several surprising ways. Type 2 diabetes is a disease that persists lifelong and inhibits your body from using insulin the way it is supposed to be. This usually happens when the cells in your body become resistant or insensitive to insulin and the blood sugar. New research proves that eating high fiber foods for type 2 diabetes could have plenty of benefits.
So does more fiber means less diabetes medicine? Let’s find out!
1. Dietary fiber improves your ability in a variety of interesting ways to metabolize blood glucose. Improvement in Insulin sensitivity is directly linked to high fiber foods. Try eating dietary fibers for a few weeks or month and you’ll notice the reduction in bio markers for insulin resistance.
2. Eating more fiber slows down the release of blood sugar or glucose as you may call it in your bloodstream. This simply means that your blood sugar level wouldn’t rise right after eating. In this way, you won’t stress your glucose metabolism process.
3. Interestingly, fibers send signals to your liver telling it to consume less glucose. The same fermentation process that signals the body to become more responsive to insulin also suppresses the production of glucose in the liver contradicting the overproduction of glucose in the liver that is caused by insulin resistance.
4. Want to eat less but also want to feel full? FIBERS! Fibers make you feel more full so it’s automatically easier for you to put those extra calories down.
5. Dietary fibers, if consumed regularly change your gut bacteria helping it consume more calories.
6. If you’re tired of trying different ways to maintain a healthy weight then your wait is over because a high-fiber diet helps to keep a healthy weight.
› Top 15 High Fiber Foods for Type 2 Diabetes
Insulin sensitivity can be improved by having high fiber foods. These also slows down the release of glucose into your bloodstream and thus helps in moderating your blood sugar levels. These are just the few benefits of high fiber foods for type 2 diabetes sufferers, there are plenty other benefits as well.
Not only is this tropical fruit a fiber source but it also contains a very high amounts of vitamin C and vitamin A. Use guava in juices or smoothies. The rinds are edible, meaning they can make a great snack of fruit on the go.
When it comes to a high fiber diet, cereals should be your first choice. The right cereal for breakfast is the perfect food for diabetics, it is the best chance to bring more fiber into your day. You must always check the label for unsweetened.
It can be added to your diet. Vegetables are essential to have because they are rich in fibers and vitamins. Fibers are good for maintaining a healthy digestive system. Vegetables listed here are rich in fiber, antioxidants and are delicious at the same time. Also, they have a low GI index while fulfilling your major vitamin demands for Vitamin C, E and also helps maintain your glucose levels. Some examples of healthy vegetables to consider for type 2 diabetes are as follows:
- Green Beans
- Peppers, etc.
Pulses, on the other hand, are also rich in fibers, proteins and is known to have a low Glycemic Index. So it is safe to include pulses in your diet. Now you can enjoy cooked lentils rice (dal-chawal) or dal-roti without constantly worrying about your blood sugar level. Husk and sprout pulses are also a healthy option and should be a part of the diet.
Something that you can eat both, cooked or raw. I enjoy eating raw tomatoes as a past time food. Lycopene is a substance that is known to reduce the risk of cancer (prostate cancer mainly), heart disease and a few other diseases. Because it contains lycopene.
6. Citrus Fruits
Citrus fruits such as oranges provide a great source of fiber by their pulpiness. It is better to have the whole fruit rather than just the juice to maximize the benefits. One research suggests that eating these fruits is linked to a decrease in type-2 diabetes in women. While drinking the juice is associated with the increased risk of the disease.
7. The Cold Case
Try the foods which say, “FIBRE ADDED.” Naturally, milk and other dairy products, and most juices, have no or low fiber. But, new products change the picture: look for labels on orange juice, milk, and yogurt that say fiber is added or “fortified fiber”.
Ofc! water is good for everyone, including people with diabetes. There are, no doubt other options also available but drinks like milk and juices contain high levels of carbs. So you should keep an eye on the types of foods you consume daily. They directly affect the blood sugar level of a person.
Here are a few yummy options:
- Unsweetened Iced Hot/Cold Tea
- Low fat or Un-skimmed Milk
- Unsweetened Coffee also helps
- Sparkling Water
Apple is considered as one of the best high fiber foods for type 2 diabetes sufferers. Known for their enormous benefits are suggested as they’re low in calories and high in fibers. This diabetic diet is filling you up, battling bad cholesterol, lessening blood-sugar changes. Try eating them whole/unpeeled or just bake it.
9. Flax Seeds
Are rich in protein, fiber and healthy fats similar to those found in fish. They’re also rich in magnesium. The best way to get this diabetic meal is in the morning as soon as you get up.
It is rich in fibers and when taken with water it forms a paste. This dietary food can best be used as a diabetic food for breakfasts and porridge.
11. Whole grains
Be mindful that whole grain is not quite the same as fiber. While all whole grains have fiber (the indigestible grain casing) the whole grain is not always covered by the fiber. Bran is a great example. It is simply the casing. And certain whole grains have more protein than others. Include whole breads/brown breads and whole wheat pastas instead of regular versions of the same. And search for the words “100 percent whole wheat or whole grain” on the packaging for fiber. You may have whole wheat bread, pasta, brown rice, quinoa, barley, etc..
Heart disease can easily be combated by NUTS! These fats have also been shown to help reduce insulin resistance and make blood sugar easier to control. These are high in fiber and magnesium, both of which can help to control your blood sugar.
Berries are made up of fiber and antioxidants. The red and blue varieties also contain natural plant compounds known as anthocyanins. Scientists believe that these can help lower blood sugar by improving insulin production.
15. Some Delicious Recipe Ideas
- Orange Spinach Smoothie! – This delicious treat goes down smoothly while disguising a healthy dose of fruits and veggies. Squeeze 1 large orange (separated and peeled properly), half a banana, 1 bowl of strawberries, 2 spinach cups, 1/3 cup of regular Greek yogurt and 1 cup of ice in a mixer. You may even store some for the next day.
- Raspberry Cream Cheese Toast – Toast 1 slice of whole-grain bread, spread with 1 to 2 spoonfuls of cream cheese, and top with 1/2 cup of raspberries. There are 8 grams of fiber in each cup of raspberries, so feel free to snack on another handful while making the toast.
- Sweet Potatoes Fry – Here’s a fiber-rich take on the BFF of a hamburger. Lengthwise cut a medium sweet potato into fries, and throw the orange-hued spears in oil and spices. Spread them on a greased cookie sheet and roast on high heat until brown and crisp on the edges. Resist opening the oven too quickly and attempting to turn them over. And if they aren’t ready they’ll sit. After some time you’ll notice the fries will be extracted from the oven. This means they’re ready. (Sneaking in some food lesson there for you.) They taste delicious and what’s even better? each potato has 4 grams of fiber.
The diabetic diet reduces the increase in blood sugar after a meal by almost 70% and thus keeps the blood sugar steady for hours.
Foods to Limit or Avoid in Type 2 Diabetes
People with type 2 diabetes should limit or avoid a few foods. The same foods that are unhealthy to everyone because that cause extreme blood sugar fluctuations should also be avoided. These include foods with high levels of simple saturated carbohydrates and trans fat sugar, such as sweets, ice cream, and cakes. It is easier to control or avoid sugar f we’re having homemade foods.
- White Bread
- Pasta and White Rice
- Packaged Snack Foods
- Flavored Coffee Drinks
- Fruit-flavored Sweetened Yogurt
Apart from all the high fiber foods that are mentioned in the list above, you can go for other foods such as non-starchy vegetables, unsweetened greek yogurt, wild salmon and other omega-3 rich fishes, leafy green vegetables, etc. Although, fibers have a major role in improving the symptoms of Type-2 diabetes making it easier for you to enjoy life and not having to be surrounded by the medicines.