We know that fiber is good for us, and that water-soluble fiber is especially helpful for people with diabetes because it blunts the rise in blood sugar that occurs after meals. All fiber-containing foods help us feel full without overloading on calories. Here are some tips for adding more fiber to your regular eating habits:
- Eat more vegetables, especially raw vegetables.
- Leave the skin on fruits such as apples, pears, peaches.
- Eat fruits especially high in fiber such as strawberries, blackberries, blueberries, raspberries, nectarines, and pomegranates.
- Choose whole-grain breads like whole wheat, rye and pumpernickel. Add corn bread to your diet.
- Use corn instead of flour tortillas.
- Eat whole-grain cereals such as oatmeal, bran cereals and what germ.
- Several times a week, use legumes – dried beans and peas such as lentils, lima beans, etc. - in salads, soups, and side dishes.
- Eat the edible skins and seeds of vegetables, such as the skin of a baked or steamed potato, the seeds of a cucumber.
- Eat brown rice instead of white; eat plenty of other grains such as couscous, bulgur, quinoa, etc.
As you add more fiber to your diet, be sure to drink at least eight glasses of fluids daily, to help your body use the fiber effectively and also to prevent constipation.
Lifestyle: diet |
Nutrition and Fitness Channel
Source: The Joslin Diabetes Gourmet Cookbook, p 443-4. Copyright 1993 by Bonnie Sanders Polin, Frances Towner Giedt and Joslin Diabetes Center. Published by Bantam Books, a division of Random House, Inc.