7 high-fiber foods good for diabetics

Pears, peas, artichokes, and barley are all rich in fiber, which helps control blood sugar, making them beneficial for diabetics.

Avocado : People with diabetes have a higher risk of heart disease. Avocados contain both soluble and insoluble fiber and heart-healthy omega-3 fatty acids.

According to the US Department of Agriculture , a 1/4 cup serving of avocado (about 58 grams) has more than 3 grams of fiber, 7 grams of fat, 80 calories, and 3 grams of carbohydrates (carbs). People with diabetes can eat avocados directly or spread them on toast for a snack.

Pear : A large pear (100g) contains nearly 6g of fiber. Fiber takes longer to digest, slowing the absorption of glucose (sugar) into the blood, resulting in less post-meal blood sugar spikes. Eat pears raw or in salads to reap the nutritional benefits of this fruit.

A large pear contains about 27g of carbs and 18g of sugar. You should consider this in your total carb intake to stay within your recommended daily allowance (45-60g per main meal).

Broccoli : One cup (146 g) of chopped raw broccoli has 2 g of fiber, 5 g of carbs, under 30 calories, and a good amount of protein. This vegetable also provides vitamins C and K, which are beneficial for people with diabetes. Use broccoli in steamed dishes, stir-fries, and salads for a healthy meal.

Artichokes : 1/2 cup (75 g) of artichokes has nearly 5 g of fiber. Folate (B9), potassium, and magnesium are abundant in artichokes, which help lower blood pressure, and antioxidant vitamin C reduces inflammation.

Steam artichokes for about 25 minutes and then dip them in an olive oil vinaigrette for a healthy diabetic snack. A 75g serving of artichokes contains only 10g of carbs and 45 calories.

Green peas : Rich in soluble fiber, vitamins A, C, and K, they can be a great alternative to white rice and other grains. A 1/2 cup serving of canned green peas (75 g) contains about 3.5 g of fiber, 11 g of carbs, and 59 calories, much less than the same amount of rice.

Use peas in salads, stir-fries or cooked dishes for extra nutrients and fiber.

Lentils : According to the Academy of Nutrition and Dietetics, about 37% of the carbs in lentils come from fiber, which helps keep blood sugar stable and is good for the heart.

A one-cup (150-gram) serving of cooked lentils provides about 16 grams of fiber, 230 calories, 40 grams of carbs, and 18 grams of protein, which increases feelings of fullness, reduces cravings, and aids weight loss, according to the US Department of Agriculture.

Barley : Rich in good insoluble fiber, can be used as a substitute for rice. The beta-glucan fiber in barley helps improve insulin activity, reducing blood sugar and cholesterol levels.

A one-serving serving of 1/4 cup (38 g) of cooked barley contains over 7 g of fiber, 37 g of carbs, and 170 calories.

Mai Cat (According to Everyday Health ) Photo : Freepik

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