5 high fiber foods to consume on a diabetic diet

Managing diabetes efficiently is all about maintaining blood sugar levels, and this can be done best with a high fiber diet. Fiber delays the absorption of sugar, maintains blood glucose levels in check, and enhances health in the digestive tract. The five high fiber foods mentioned below can prove to be very useful for a diabetic:


Legumes and Lentils
Legumes are a fiber powerhouse and are excellent at smoothing out blood sugar. Legumes contain soluble and insoluble fiber, which slows down the rate of digestion and prevents sudden blood sugar spikes. Legumes also contain a great deal of plant protein, which encourages satiety and muscle health. Mixing lentils, black beans, and chickpeas into salads, soups, or stews can provide sustained energy without causing blood sugar spikes.



Whole Grains
Whole grains are high in fiber, particularly in their natural state. Oats, quinoa, and barley not only have high levels of soluble fiber but also high levels of essential nutrients such as B vitamins, iron, and magnesium. Whole-grain fiber increases insulin sensitivity and lowers the risk of heart disease, a frequent diabetes complication. Choose whole-grain bread, oatmeal, or quinoa salads for a healthy, blood sugar-safe meal.


Leafy Greens
Leafy greens have minimal calories and high fiber, vitamins, and antioxidants. Leafy greens also have high magnesium content, which controls insulin and blood sugar. The fiber content in leafy greens slows carbohydrate absorption, preventing the quick release of glucose. Adding spinach, kale, or Swiss chard to smoothies, wraps, or salads helps increase fiber levels with essential nutrients.


Berries
Berries are tasty, nutrient-rich fruits with a high level of fiber, namely soluble fiber. They're also full of antioxidants, which fight inflammation and reduce oxidative stress like both of which are major factors in managing diabetes. Berries' fiber slows down sugar digestion, and they're an excellent option for a healthy snack or breakfast topping. Eat them fresh with yogurt, or pureed into smoothies.

Nuts and Seeds
Both nuts and seeds are not only rich in fiber but rich in healthy fats, protein, and heart-healthy micronutrients, a concern that is particularly vital to diabetics. Chia seeds and flaxseeds, just to name a few, are particularly rich in both soluble and insoluble fiber, which benefit blood sugar control and digestive function. A few almonds or a tsp of chia seeds in oatmeal or yogurt would be beneficial in increasing fiber consumption without keeping you full for longer.