If you have diabetes - fiber in your diet can slow down the absorption of sugar into the blood stream and improve your blood sugar levels.

2. Diabetes and Fiber
As part of a healthy diet, fiber aids in digestion and keep
your colon and other organs healthy and functioning
properly.
It is also an amazing element that should form a large part
of any diabetic’s diet.

3. If you have pre diabetes fiber can assist in
delaying the diagnosis of diabetes.

4. Types of DIABETES fiber
Especially beneficial for diabetics are soluble fibers
(those that dissolve in water).
Some good sources of soluble fiber include:

5. Whole grain or whole wheat products (flour, breads,
and cereals)
Whole grains are recommended over processed grains
because the processing strips the grain of fiber, leaving
higher impact carbs.
Instead of a low fiber rice cereal in the morning, try a
hearty high fiber oat, or 100% whole-wheat cereal.

6. Better yet, have some steel cut oatmeal (skip the instant
varieties) for breakfast.
These whole grain cereals will be beneficial for your
digestive system as well as your diabetes.

7. Fresh fruit and vegetables
Whole fruit and vegetables are recommended over
juicing, because the juicing process removes the pulp of
the fruit where the fiber lies.

8. Be careful of dried fruits.
They have higher concentrations of sugar because
the drying process removes the fiber, which helps
to counteract sugar spikes in the bloodstream.

9. The drying process also shrinks them significantly, and
this results in eating a lot more of them as opposed to
whole fruit.
Non-starchy vegetables that are high in fiber and low
in calories are some of the best sources of fiber.

10. Nuts and Seeds + Legumes
Insoluble fibers, found in bran, whole grains and nuts,
are also part of a healthy diet because they work like
intestinal scrubbers, by cleaning out the lower
gastrointestinal tract.

11. Beans
Such as cooked kidney beans which has the highest
amount of soluble fiber.

12. If you have diabetes fiber will also keep you
feeling fuller longer – it slows the conversion
of carbohydrates in your body which in turn
can keep your blood sugars stable.

13. To ensure that you are getting the most benefit from
eating increased amount of fiber, make sure that you are
drinking at least eight glasses of water a day.
Remember, that fiber dissolves in water and you need to
stay hydrated for it to work properly.

14. In 1550 BC, the famous Ebers Papyrus advised
treating diabetes with high fiber wheat grains.
Not much has changed since then. Plant foods are the
drug of choice for treating diabetes.

15. There are large numbers of scientific research
findings to confirm the effectiveness of plant
foods in managing this disease.
Through the centuries, more than 400 plants
have been identified, used, and prescribed as
diabetic remedies.

16. If you have diabetes fiber can easily be
added to your diet.
Try including one of these in your next
meal:

17. Apples:
When eaten with the skin, apples provide four
grams of fiber making them filling and
dampening their sugar’s impact on blood
glucose levels.

18. Barley:
As a high fiber whole grain, barley is absorbed more
slowly by the body. Including it in meals can lower
post dinner blood sugar levels up to 70%.

19. Beans:
Beans bring both protein and fiber to meals, which
keep post meal blood sugar levels steady. Pinto,
kidney, and black beans are high in soluble and
insoluble fiber.

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