By Joy Bauer, MS, RD, creator of JoyBauer.com
Q: Do you have any suggestions for adding fiber to my diet? I’ve heard a high-fiber diet can help people manage diabetes.
A: You’re smart to focus on incorporating more fiber into your diet. Fiber helps slow down the body’s absorption of carbohydrates, which keeps blood sugar on a more even keel. In general, starchy beans, lentils, and whole grains (brown or wild rice, whole-grain breads and cereals) tend to pack the most fiber punch, but fruits and vegetables have plenty to offer too. Some good choices of produce for fiber are leafy greens (like spinach, kale, and chard), broccoli, sweet potatoes, artichokes, berries (especially raspberries and blackberries), apples, and pears.
Just keep in mind that even high-fiber foods raise blood sugar to some extent, so you always want to pair them with protein to help stabilize your blood sugar. For example, pair a piece of fruit with some nuts or cottage cheese, serve scrambled egg whites with whole-grain toast, or enjoy a bowl of chili made with beans and lean ground turkey.
Last Updated: 08/04/2011
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