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People who live with prediabetes, diabetes, and other conditions that affect blood sugar, they need to take special care with the diet. Although, it is true that factors such as body weight, physical activity, stress level and genetics also play a role in maintaining blood sugar: adequate nutrition, together with a good carbohydrate count, is essential for blood sugar control. One of the most important nutrients in the diabetic diet is undoubtedly fiber, especially considering that diabetes can increase the risk of developing cardiovascular diseases. Not in vain according to Diabetes UK and other emblematic health institutions: fiber can reduce the risk of cardio-metabolic diseases such as cardiovascular conditions, insulin resistance and obesity, as well as colorectal cancer.
Fiber is a type of carbohydrate found in plant-based foods such as fruits, vegetables, and whole grains. Although most carbohydrates are broken down into sugar molecules after eating, the human body cannot digest fiber. According to information released by the Harvard School of Public Health, fiber passes through the body in its undigested form with the function of regulate sugars and control hunger and blood sugar.
In addition, fiber helps reduce blood cholesterol levels and blood pressure, it is also a great nutritional element for weight loss and control. Fiber is essential for a good digestive process and intestinal health. Choosing nutritious foods rich in fiber provides a lot of satiety to the diet and is a good complement in the diet of people with diabetes since most have a low glycemic index (GI). This is an important aspect since it is of great help to control appetite and are foods that are associated with a minor effect on blood glucose levels. Based on this, we took on the task of selecting the healthiest, fiber-rich and versatile foods that will be a staple in the diabetic diet.
Around the 50% of the carbohydrates in lentils come from fiber, which can help keep your blood sugar stable. For added context: According to the U.S. Department of Agriculture (USDA), a cup of cooked lentils provides more than 15 grams of fiber and 230 calories. They are also have a great virtue, they are the type of fiber that specifically provides soluble fiber, which provides greater satiety and is associated with great therapeutic benefits. Best of all, lentils are extremely inexpensive, easy to prepare, and extremely versatile. Bet on enjoying them in soups, creams and salads.
Legumes are a wonderful dietary addition to diabetes, although lentils are king; beans are not far behind. According to medical and nutrition experts, the trick to getting the most out of them is to choose different bean variants. For more details: According to USDA endorsed information, a ¼ cup serving of cooked red beans has approximately 5 grams of fiber, meanwhile ½ cup of black beans has approximately 6 grams and ½ cup of navy beans has approximately 5 grams. Now do you understand the benefits of mix them? You will triple the contribution in fiber. In addition, beans contain approximately 120 calories and 21 grams of carbohydrates per serving, supplementing with immense satiating potential. According to Harvard University, one of its greatest qualities is that contain a type of starch resistant to digestion. This means that they do not enter the bloodstream quickly and positively affect blood sugar, they also provide soluble and insoluble fiber and are beneficial to promote good intestinal bacteria. When bacteria consume this type of resistant starch, some fatty acids are formed. These fatty acids promote better use of insulin and healthier colon cells.
3. Steamed artichoke
Vegetables are a wonderful source of fiber in any diet, however they are specifically important in the diabetic diet. It is important to bet on the variants that are lower in calories, satiating, low in sugar and rich in fiber, the perfect example is the wonderful artichokes. They are tender and delicious, you can eat them fresh or the hearts: a ½ cup serving of artichoke hearts has about 4.8 grams of fiber, which makes them a good source. They also provide potassium and magnesium that lower blood pressure, as well as vitamin C and folate. The same amount of serving also contains only 8 carbohydrates and 35 calories. On the other hand, they shine for their diuretic properties that benefit the purification of excess glucose in the blood, they are satiating and simply delicious. Bet on steaming them and accompany them with some homemade vinaigrette made with an olive oil base. If you choose the commercial versions of artichoke hearts, always watch their salt content.
4. Natural and homemade popcorn
It is well known that healthy snacks and snacks are a particular topic for people with diabetes. However, they are an important ally in the diet of diabetics to keep sugar levels stable and avoid dangerous “glucose spikes”. Popcorn is the perfect treat to avoid consuming potato chips and other salty snacks, which affect cardiovascular health and body weight. Bet on making homemade popcorn with air, omit the use of salt and butter; instead drizzle in some olive oil, sprinkle in some dried herbs, or add a dash of chili powder. For more context: 3 cups of air popped popcorn contains about 2 grams of fiber. The same serving size also offers 160 calories and about 12 grams of carbohydrates. Best of all, popcorn they contain no cholesterol, contain almost no fat, and are very low in calories. It is also a low-glycemic food, which means that it is digested slowly and has a gradual impact on blood sugar levels.
By now we all know that avocados are simply one of the superfoods of the moment, they are a magnificent ally in any healthy and balanced diet. While there are many positives to their exceptional nutritional makeup, it’s worth noting that they are very rich in soluble and insoluble fiber and heart-healthy omega-3 fatty acids. According to USDA data: a ¼ cup serving of avocado has more than 2 grams of fiber. The same serving size also has 50 calories and 3 grams of carbohydrates. It also has almost 5 grams of fat, yet it is the type of fat that benefits cardiovascular health and weight loss. In addition, avocado is filling, versatile and incredibly delicious, it goes wonderfully in all kinds of soups, creams, sauces, salads and fillings.
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