A 2000 study of 13 patients showed that patients with diabetes who consumed 50 grams of fiber each day lowered their glucose levels 10% and insulin levels 12% more than those who consumed 24 grams of fiber a day.
Dried beans, including kidney, black and garbanzos, lentils
Oats, which are found in oatmeal
Apples and pears with their skins on
Not all fiber is the same, nor does all fiber have the same health benefits. Fiber in general improves blood glucose control by helping to control blood sugar spikes. Soluble fiber (found in foods like oatmeal, seeds, nuts, oat bran, dried peas, lentils, beans, apples, pears, strawberries, blueberries) dissolves easily in water, and can lower cholesterol by carrying out excess cholesterol when the fiber is excreted from the body.
- If you want a third cup of spaghetti, try a whole-wheat version instead.
- If you like eating muffins for breakfast, choose a small, two-ounce bran muffinif theres only a big one, have half, and save the rest for the next day.
- If youre having a salad, add 1/2 cup of beans.
- If you want a late night snack, choose an apple or pear the size of a tennis ball, and leave the skin on. Or have three cups of plain popcorn.
Are fiber supplements OK?
Fiber supplements may be appropriate for some people, but taking them will mean that you won't get other nutrients from fiber-filled foods. For example, apples have fiber and antioxidants. Berry says people with diabetes should speak with their doctor before trying a fiber supplementsome conditions such as irritable bowel syndrome or Crohn's disease can be exacerbated by the supplements.