Fiber for diabetes diet

Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health and diabetes?
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
• Prevents constipation.
• Lowers your risk of digestive conditions.
• Lowers blood cholesterol levels.
• Controls blood sugar levels.
• Aids in weight loss.
A recent study published in the May issue of The New England Journal of Medicine found that blood sugar levels were reduced by 8.9% on a high fiber diet. It also lowered cholesterol and triglycerides.

Fiber comes from the cell walls of plants. Additionally, fiber and water work together to keep the bowels regular.

Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your daily meals and snacks.
Unfortunately, the majority of high fiber foods also contain a high amount of carbohydrates, and if you are diabetic, those will increase your blood sugar levels dramatically.

Below are lists of low-carb foods that are also high in fiber, along with the approximate number of grams of fiber they contain.

The fiber content shown is for a quantity of 1/2 cup.

Low-Carb Fruits
•Blackberries, 4.9 grams
•Avocado, 3.8 grams
•Medium-sized Apple, 3.6 grams
•Raspberries, 2.6 grams
•Blueberries, 2.1 grams
•Cherries, 1.5 grams
•Strawberries, 1.4 grams

Low-Carb Vegetables
•Brussels Sprouts, 3.1 grams
•Broccoli, 2.7 grams
•Greens, cooked, 2-4 grams (beet greens, collards, kale, spinach, and turnip greens)
•Mushrooms, canned, 2.0 grams
•Green Beans, 1.4 - 2 grams (broad beans, pole beans, and snap beans)
•Asparagus, 1.8 grams
•Okra, 1.6 grams
•Zucchini, 1.3 grams
•Yellow Summer Squash, 1.3 grams
•Cauliflower, 1.4 grams
•Onions, 1.3 grams
•Celery, 1.1 grams
•Peppers, 1.1 grams

Including more of the above foods in your diet will help in lowering blood sugar and cholesterol levels.

You should make changes to your diet to include more high fiber foods, and do it gradually. Just add a few grams at a time so that your digestive system can adjust.

It’s best to increase the amount of fiber in your diet over several weeks. This prevents problems with stomach-aches, bloating, gas, and diarrhea.

The message is, increase the amount of fiber in your diet!