10 Fiber-Rich Foods for Your Diabetes Diet

Why choose fiber? Certain fiber-filled foods can help you manage your weight, blood sugar, heart health, and more.

By Diana Rodriguez and Kristeen Cherney, PhDMedically Reviewed by Roxana Ehsani, RD, LDN

Reviewed: April 20, 2023

Medically Reviewed

To get your fiber fix in a healthy way, reach for popcorn made without butter and salt.

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Ready to give your health a clean sweep? Then consider fiber — nature’s broom, says Toby Smithson, RDN, CDCES, a coauthor of Diabetes Meal Planning & Nutrition for Dummies.

Found in plant-based foods, fiber is a carbohydrate that the body can’t digest, which helps slow the rise in blood sugar following a meal. There are two types of fiber — soluble and insoluble, and they’ve both got big benefits. “Foods high in soluble fiber become gummy or sticky as they pass through the digestive tract, helping to reduce the absorption of cholesterol,” Smithson explains.

That’s a plus for anyone but especially people with diabetes, who are twice as likely to develop heart disease or stroke as people without diabetes, notes the Centers for Disease Control and Prevention (CDC). Also impressive, insoluble fiber doesn’t dissolve and is beneficial because it promotes bowel regularity. Oats and apples are two sources of soluble fiber, whereas insoluble fiber is found in foods such as cauliflower and whole-wheat flour, according to the Mayo Clinic. To get enough of each kind of fiber, consume a variety of foods with the nutrient.

According to a study published in 2016, soluble fiber specifically helped increase insulin sensitivity, lowered blood sugar, and reduced cholesterol in people with type 2 diabetes. Another benefit is weight management because fiber can help you feel full and satisfied. This effect may help keep type 2 diabetes at bay in the first place: Research has shown that only 30 grams (g) of fiber per day may help prevent diabetes when combined with a low-fat diet.

Though a star nutrient, fiber is only one part of the equation when it comes to picking the most diabetes-friendly foods. It’s also important to be mindful of your carbohydrate intake. For weight loss, you may also want to pay attention to calories, and, for general health, total fat and the quality of fat. (FYI: The majority of the picks below are low in fat.)

RELATED: Why Is Fiber Important for Your Digestive Health?

To take the guesswork out of healthy eating, we rounded up some top fiber-rich foods to consider adding to your diabetes diet.

370

Love Your Lentils

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About 37.5 percent of the carbs in lentils come from fiber, which can help keep your blood sugar stable, says Jill Weisenberger, RDN, CDCES, a member of the Academy of Nutrition and Dietetics and the author of 21 Things You Need to Know About Diabetes and Your Heart.

Cooked lentils boast 15.6 g of fiber and 230 calories per 1 cup serving, making them an excellent source, according to the U. S. Department of Agriculture (USDA). They specifically provide soluble fiber, notes Mount Sinai. The same serving size offers about 40 g carbohydrates and about 18 g of protein, the latter of which provides additional satiety. In a hurry? Opt for quick-cooking red lentils, and use them in a soup or salad, Weisenberger suggests.

RELATED: 8 Healthy Carbs for People With Diabetes

371

Go Bonkers for Beans

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The trick for reaping the most benefit from beans? Pick a rainbow of them. According to the USDA, a ¼ cup serving of cooked red kidney beans has about 5 g of fiber, making them a good source; a ½ cup of black beans has about 6 g and is an excellent source; and a ½ cup of white beans has about 5 g and is a good source. Each type of bean contains roughly 120 calories and 21 g of carbs per serving.

In addition to providing fiber, beans, as well as lentils, have a starch that’s resistant to digestion, notes Harvard’s T. H. Chan School of Public Health. This means it doesn’t get into the bloodstream quickly and affect blood sugar, Weisenberger says. Also, like lentils, beans contain both soluble and insoluble fiber.

Plus, that starch is good news for good gut bacteria. “When bacteria make a meal of resistant starch, some fatty acids are formed,” she says. These beneficial fatty acids promote better use of insulin and healthier colon cells. To get more beans into your diet, try tossing them into your favorite salad, soup, or entrée.

372

Steam an Artichoke

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Artichokes are tender and flavorful, and they offer fiber — a ½ cup serving of artichoke hearts has about 4.8 g, making them a good source, according to the USDA. They also provide blood pressure-lowering potassium and magnesium, as well as vitamin C and folate. The same serving amount also contains only 10 carbohydrates and 45 calories. To cook, Weisenberger recommends removing the bottom leaves and cutting off the top third of the artichoke, removing the stem, and trimming the thorns from the top leaves. Steam for about 25 minutes over boiling water. Once cooled, pull off the succulent bracts (leaf-like structures that protect the artichoke flower) and dip them in an olive-oil-based vinaigrette.

RELATED: A Complete Guide to Following a Mediterranean Diet

373

Pop Some Fresh Popcorn

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Don’t reach for a bag of chips when you want a salty snack — air-pop homemade popcorn instead. Skip the salt and butter (this isn’t movie theater popcorn). Instead, drizzle with a bit of olive oil, sprinkle on some dried herbs, or add a dash of hot sauce. Three cups of air-popped popcorn contains about 3.5 g of fiber, the USDA reports. The same serving size also offers 93 calories and about 18.6 g carbohydrates. Popcorn is cholesterol free and has almost no fat and very few calories. It’s also a low-glycemic-index food, the USDA says, meaning that it’s slowly digested and has a gradual impact on blood sugar levels.

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Adore Avocados

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Great mashed into dip or used as a spread instead of mayo, avocados provide both soluble and insoluble fiber and heart-healthy omega-3 fatty acids, according to research. A ¼ cup serving of avocado has more than 3.3 g of fiber, according to the USDA. The same serving size also has 80 calories and 3 g carbohydrates. It also has nearly 7 g of fat, so remember that a little goes a long way. Weisenberger suggests substituting 1 tablespoon (tbsp) of mashed avocado for 1 tbsp of butter when baking and opting for a slice of avocado in place of cheese on your favorite sandwich.

RELATED: The Best and Worst Fats for Your Heart

375

More Peas, Please!

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These starchy, high-soluble-fiber veggies offer vitamins A, C, and K and make a great substitute for rice and other grains, Weisenberger says. A ½ cup serving of canned, drained green peas boasts about 3.5 g of fiber, according to the USDA, making them a good source. The same serving size has about 11 g of carbohydrates and about 59 calories, which is far less than rice. At the same time, you gain about 3.8 g protein per serving. Yellow or green split peas are also good choices. A ¼ cup cooked serving contains 9 g fiber, 120 calories, and 21 g carbohydrates for an excellent source, the USDA reports. To help manage your carbohydrate intake while gaining these benefits, consider tossing peas into your favorite salad for added nutrients and fiber, or enjoy them on their own, sprinkled with a little fresh mint and parsley.

376

Score Big With Broccoli

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A cup of chopped raw broccoli offers about 2 g of fiber and about the same amount of protein, says the USDA. The same serving size also contains about 5 carbohydrates and fewer than 30 calories. Plus, this cruciferous green veggie is an excellent source of vitamins C and K. Weisenberger suggests steaming broccoli florets, tossing them with a garlicky olive oil, mixing them into a pasta or casserole, which you can enjoy in moderation, or adding them raw and crunchy into your favorite green salad.

RELATED: 7 Low-Carb Veggies for a Diabetes-Friendly Diet

377

Take a Bite Out of Berries

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Bite-size and sweet, berries are loaded with fiber and antioxidants. Any choice will offer benefits, but raspberries and blackberries are two examples of insoluble fiber choices, as the Cleveland Clinic notes. “Berries are loaded with health-boosting compounds, including those thought to help prevent certain types of cancer and improve the health of the heart,” Weisenberger says. According to the USDA, a 1 cup serving of raspberries contains about 9.75 g fiber, 17.8 g carbohydrates, and 78 calories. For a sweet dessert, enjoy berries topped with a few dark chocolate shavings.

378

Pick Pears

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Green, red, or brown, all pears offer the same health benefits. A large pear contains nearly 6 g of fiber, making it an excellent source, according to the USDA. “For a fancy treat, drizzle a little balsamic vinegar over slices of a grilled pear,” Weisenberger suggests. Enjoy it for dessert, or serve the slices over salad greens at the start your meal. A large pear contains about 27 g carbs and 18 g natural sugars, so be sure to plan ahead when incorporating this fruit into your daily meal plan.

RELATED: The 8 Best Fruits for People With Diabetes

379

Try Barley and Oatmeal

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Both of these whole grains are good sources of insoluble fiber. Try barley in place of rice or pasta in your favorite dishes, and replace bread crumbs with oatmeal in meat loaf or for coating baked chicken or fish. Both contain the fiber beta-glucan, which improves insulin action, lowers blood sugar, and helps sweep cholesterol from the digestive tract, Weisenberger says. A ¼ cup serving of cooked barley contains more than 7 g of fiber, 37 g carbohydrates, and 170 calories, making it an excellent source, according to the USDA. The USDA also reports that a ½ cup serving of rolled oats contains about 4 g fiber, 150 calories, and 27 g carbs, which also make it a good source of fiber.

Can I eat fruit, ones to avoid, and how much?

Eating fruit can be a good way to satisfy hunger and meet daily nutritional needs, but most fruits contain sugar. People with diabetes can eat fruit, but they need to be mindful of how they eat it.

The American Diabetes Association reports that any fruit is fine for a person with diabetes, so long as that person is not allergic to that type of fruit.

In fact, studies such as one from 2017 have found that a higher fruit intake is significantly associated with a lower risk of type 2 diabetes.

However, there are some things to consider when choosing the best fruit options. Fresh fruit and frozen fruit without added sugar as well as canned fruit can all be good options. It is important to read the nutrition label and choose those options with the least added sugar. Fruit contains carbohydrate so it should be counted in your meal plan.

This article recommends which fruits to eat and which ones you may need to limit with diabetes. It also explores the relationship between fruit and blood sugar

Fruits and the glycemic index

For a person with diabetes, one way to determine carbohydrate levels in foods is to check their values on the glycemic index (GI).

The GI (glycemic index) is a rating of foods on a scale from 1 to 100. The score indicates how quickly the food may raise blood sugar levels. In general, the body absorbs high GI foods faster than medium or low GI foods.

The ADA reports that fruit is a good choice for people tracking GI scores in their diet. Most fruits actually have a low GI score because they contain fructose and plenty of fiber. A few have medium GI values, such as pineapple, melon, and certain dried fruits.

Based on research, it is not clear whether GI is a useful tool to guide food choices for people with diabetes. A 2019 ADA report suggests studies on GI and diabetes have shown mixed outcomes. Some researchers argue that GI scores show no relationship with diabetes risk or managing the condition.

Also, eating different foods together changes the meaning of GI scores. For example, pairing an apple with cheese or peanut butter — both good sources of fat and protein — lowers the GI of the apple.

Whether or not a person considers GI when planning meals, fruit is considered a good choice for those with diabetes.

Low GI foods may be less likely to cause blood sugar to rise quickly after eating. Most fruits have a low GI score.

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A person with diabetes should not avoid fruit in general, since it is an important part of a balanced diet. Some research shows, for example, that eating fruit may actually help prevent diabetes.

People with diabetes can eat any fruit they choose, as long as it fits within the carbohydrate “budget” in their daily food plan and they do not have an allergy to the fruit.

Fruits are nutrient-rich

Fruits contain vitamins, minerals, and fiber, as well as carbs. This makes fruits an excellent substitute for processed snacks such as cookies, chips, and muffins that offer little nutritional value.

Some people count carbs as part of a diabetes eating plan. While a medium apple contains around 20 grams (g) of carbohydrates, a chocolate muffin contains much more, around 55 g. A 500 milliliter (17 ounce) bottle of soda also contains about 54 g of carbs.

In addition to carbs, an apple also contains about 11-14% of an adult’s daily fiber needs and 10% of a person’s daily vitamin C needs. These qualities make an apple a great choice for a quick snack when compared with other, less nutrient-dense foods.

A person should, therefore, focus on limiting their intake of processed snacks rather than cutting out fruits.

Choosing a variety of different fruits can be a great way to absorb the right nutrients and enjoy a range of flavors.

Portions matter

Some fruit products have a small recommended serving size. This means it can be easy to consume more than the recommended amount.

Foods to watch include 100% fruit juice and dried fruits. For people counting carbohydrates, about one-third to one-half cup (80-120 ml) of 100% fruit juice typically contains about 15 g of carbs. This portion is much smaller than the average drinking glass.

Dried fruits are often rich in fiber, but also come with a small portion size. About 2 tablespoons of raisins or dried cherries contains 15 g of carbs.

To get the same amount of carbs, you could also eat a small whole fruit or about one-half cup of canned or frozen fruit.

Learn more about including fruit in your diabetes eating plan.

The amount of fruit a person should eat depends on factors including body size and activity level. In general, the USDA suggests that female adults need 1.5-2 cups of fruit daily, while male adults need 2-2.5 cups.

Those with diabetes should ask their doctor or dietitian if these amounts are appropriate for their individual eating plan.

The ADA‘s diabetes plate method is one tool that shows a basic diabetes eating plan.

Using the plate method, half of each meal should be nonstarchy vegetables. One-quarter of the meal should be a source of protein, and the remaining quarter should be carbohydrate foods, such as grains or fruit. Including healthy fat at each meal can encourage a feeling of fullness and enhance absorption of antioxidants and vitamins.

Eating enough fiber plays an important role in managing diabetes.

A diet high in soluble fiber can slow the absorption of sugar and control blood sugar levels. Many fruits are high in fiber, especially when a person eats the skin or pulp. The high fiber and water contents of many fruits makes them filling.

Diets that contain enough fruits and vegetables can reduce the risk of obesity, heart attack, and stroke. Obesity has links to type 2 diabetes.

Because fruits are high in fiber and nutrients, they are a good choice when a person is planning meals. But consider limiting the amount of 100% fruit juice on the menu, because it is low in fiber. The recommended serving size for 100% fruit juice is small, about one-third to one-half cup (80-120 ml).

Other health benefits of fruit

People with diabetes should have a balanced diet that provides enough energy and helps them maintain a healthy weight. Some fruits, such as watermelon, are high in sugar but can be part of a healthy diet in moderate amounts.

Opting for fruit can also prevent a person with a sweet tooth from reaching for candy and other foods with low nutritional value. Most fruits are high in nutrients and low in fat and sodium. Fruits also often contain nutrients that other foods do not.

Bananas contain potassium and tryptophan, an important amino acid. Citrus fruits, such as oranges and grapefruits, are rich in vitamins A and C, which are powerful antioxidants.

When it comes to fruits and vegetables, most people in the United States consume far less than the USDA-recommended amounts. Aim to increase the number of fruit and vegetable servings you eat daily.

Here are a few ideas to help with menu planning:

Citrus fruits

Citrus fruits are versatile and easy to add to meals. Add lemon and lime to seafood, sauces, or glasses of iced tea. People can make their own fruit water by adding citrus slices to a pitcher of water and letting it sit overnight.

Berries

Berries are tasty raw. A person might also make a compote to spoon into oatmeal or meat dishes.

Put whole, fresh or frozen berries into a saucepan with a tablespoon or two of water. Cook this on medium or low heat until the berries have broken down into a thick sauce. One serving is half a cup.

Apples

Apples are a popular fruit. They are delicious raw for a snack or dessert.

Pairing sliced apples with peanut butter or a piece of cheese can make a simple fruit feel like a treat. The added protein and fat make for a healthy, filling snack.

Avocados

Avocados are high in fat, but they contain monounsaturated fat, the type that is beneficial for the body.

A person can slice them or mash them and mix in herbs and vegetables to make a dip, such as guacamole. A person might also add lime or lemon for a citrus boost.

Fruit is a crucial part of a healthy diet, and it contributes key nutrients. Replacing sugary or processed snacks with fruit is a great way to increase fiber, vitamins, and minerals in the diet.

A person should aim to eat fruit every day, and choose a variety of different fruits.

If a person with diabetes has questions about their eating plan, they should talk with a doctor or dietitian.

Read the article in Spanish.

Fruit and berry diet for type 2 diabetes mellitus

09/14/2020 03/30/2023 Editor

Proper nutrition and selection of the right products is the main task in type 2 diabetes, the most massive endocrine disease. In type 2 diabetes, your own insulin is produced less than the body needs. Therefore, it is necessary to help the body absorb sugar as much as possible, distributing it in the form of energy to various organs and systems, and not “locking” it in the blood. To achieve this, you need to eat foods with a low glycemic index.

So what kind of fruits and berries are useful? Let’s understand the fruit theme for diabetics in detail. Most fruits for type 2 diabetes are useful because they contain a large amount of minerals and vitamins, which are essential for people with this diagnosis. After all, diabetics have reduced immunity, and even non-dangerous diseases often cause complications. But it is important for diabetics to follow the recommendations on the choice of fruits and berries, their quantity and time of eating.

• Fruit glycemic index (GI) must not exceed 70 units.
• The amount of fruit consumed should be moderate.

• Per day you can eat 2 large fruits ( orange, apple, pomegranate ), 3 medium-sized fruits ( kiwi, apricot, tangerine ), about 100 g small-sized berries ( blueberries, currants 9 0021 ). You can eat 2 slices of melon or watermelon with a total weight not exceeding 300 g . But then other sweet fruits will need to be abandoned.

• Diabetics need to eat fruits and berries in the first half of the day, until 13-14 pm, since during the remaining time of the day you will be able to eliminate blood sugar fluctuations. And at least twice a day, measure the level of sugar in the blood with a glucometer.

• It is better to eat fruits or berries separately from the main meal, during snacks.

Consider a group of useful and permitted fruits for type 2 diabetics. It includes fruits and berries that have a low glycemic index. Namely:

• apples of all varieties

• pears

• plums

• grenades

• apricots

• peaches.

The same group includes most berries ( blueberries, strawberries, blackberries, raspberries, currants, gooseberries , etc.), citrus fruits ( oranges, lemons, grapefruits ) and exotic fruits ( mango, kiwi ).

But along with safe fruits, there are also those that are better to avoid in order not to harm your health. We list the fruits that are included in the prohibited list . The ban on their use by diabetics is associated with a high glycemic index of these fruits and berries. This means that when they are consumed, the blood sugar level rises too sharply and quickly, which is dangerous for the body.

The category of prohibited fruits and berries includes sweet cherries, bananas, grapes, figs, as well as juices and compotes from them, especially with added sugar . Dried fruits are not forbidden to diabetics, but their quantity should be strictly limited. With diabetes, it is allowed to consume no more than 2-3 pieces of dried fruits in one day. You can eat only those dried fruits that are also allowed fresh, that is, you can eat dried apples, pears, dried apricots, prunes. Forbidden dried fruits for type 2 diabetes include raisins, figs, dried bananas, dates .

Clinical guidelines, Recommendations of doctors

What fruits and vegetables can be eaten with diabetes and why

We are talking about the nutrition of patients with type 2 diabetes, because in type 1 diabetes, when a person does not have his own insulin and he receives it in injections, it is not important what he eats, but whether he correctly calculated the dose of short insulin based on the amount of carbohydrates in the meal.

An important point in the treatment of type 2 diabetes is physical activity and adherence to a certain diet (especially for those who are overweight or obese). It is important to be able to count the amount of carbohydrates eaten and keep a balance on your plate, pay attention to the serving size and the number of bread units (XE) in a special table.

There are such misconceptions as: “you can’t eat fruits” or “you can eat sour apples, but you can’t eat sweet ones”, or “products for diabetics are good” and many others.

A person with diabetes, like anyone else, should eat 5 servings of fruits and vegetables per day (1 serving is approximately equal to 80-100 grams or 1 medium fruit/vegetable). However, you can eat more vegetables. The main thing is to know what to choose.

According to the American Diabetes Association (ADA), many types of fruit contain beneficial vitamins and minerals, as well as fiber, which slows down the absorption of carbohydrates in the intestines, which contributes to the gradual release of glucose into the blood.

In addition, it is thanks to fiber that you can find a feeling of satiety even after a small portion, it is easier to wean yourself from the habit of systematically overeating.

What is prohibited in diabetes?

Honey, Jerusalem artichoke syrup and fructose, dried fruits are not recommended. People with diabetes should not: grapes, dried fruits, fruit juices. We are so categorical about dried fruits, because they are often soaked in sugar syrup, and they have enough of their own sugars. And if a person can usually eat one apricot and stop, then few people will eat just one dried apricot. It is also strict with fruit juices – they cause a sharp and rapid rise in blood glucose.

It is undesirable to get carried away with melon and watermelon. Especially between main meals. However, if it will be a salad of greens with meat and a small amount of melon / watermelon and without fatty dressing, then why not. Or a small piece of watermelon in addition to the main meal – this can also sometimes be afforded. It’s a matter of context, because usually we don’t eat just one food at the main meal.

But among vegetables, potatoes are completely undesirable. But if you really wanted to, then it is better to bake it whole or boil it in a peel, and not mash it.

So what fruits and vegetables can you eat with diabetes?

It is important to remember to eat fruits in their natural form, avoiding juices, syrups and processed sugars, because these are the snacks that can raise blood sugar levels.

1. Berries

If you love blueberries, strawberries or any other berry, you have every right to indulge yourself once again. According to ADA research, berries are “superfoods for diabetics” because they are rich in antioxidants and fiber.

If you’re not the biggest fan of fresh berries, try parfait by alternating layers of berries with plain low-fat yogurt in a beautiful dish – it’s the perfect dessert or breakfast for diabetics.

2. Cherry

The berry is also rich in antioxidants that may help fight heart disease, cancer and more, according to a March 2018 review in the journal Nutrients.

But before you sweep canned or dried cherries off the shelves, read the label carefully, because sugar is often added to such products.

3. Peach

One medium peach contains 59 calories and 14 g of carbohydrates, 10 mg of vitamin C (almost 11% of your daily value) and 285 mg of potassium (6% of your daily value). Peaches can be eaten on their own, or you can make a light smoothie with low-fat cream, crushed ice, and a pinch of cinnamon or ginger.

4. Apricot

These sweet and aromatic fruits are excellent sources of vitamin A and fiber (4 small apricots provide 3g of fiber – 10% of the daily value). Add them to a salad for lunch or mix with cereal for breakfast.

5. Apple

Perhaps the most controversial fruit in our selection, however, scientists from Harvard T.H. Chan School of Public Health sees nothing criminal in them, if you know the measure and eat directly with the skin, which contains an additional charge of fiber and antioxidants.

6. Pear

This fruit can be called the king of fiber, a medium pear contains about 20% of the daily value of dietary fiber, so they will be a very wise addition to your diet. By the way, the pear goes well with spinach and can be an interesting guest in salads.

7. Cucumber

This is a vegetable with a high fluid content that helps maintain hydration and satiety. By the way, studies show that cucumbers can slightly lower and control blood sugar levels.

8. Spinach

Like all leafy green vegetables, spinach is packed with nutrients and not a lot of calories! In addition, it contains a lot of iron, you can add it to soups, salads, hot dishes and even your omelet.

9. Carrot

Dietary fiber, which is found in excess in carrots, helps to feel full much earlier than if you eat something unhealthy. In addition, carrots are rich in vitamin A, which helps to strengthen the immune system and eye health.

10. Broccoli

Vegetable fiber not only promotes satiety, but also acts as a prebiotic to help keep your metabolism high.