1. Avocado
Avocados are high in healthy fats and fiber. 100 grams of avocados contain about 6.7 grams of fiber. The monounsaturated fats in avocados can improve heart health and support better insulin sensitivity.
Additionally, its low sugar content makes avocados an ideal choice for those monitoring their blood sugar levels.
2. Lentils
Lentils are a great source of nutrients, providing about 7.9 grams of fiber per 100 grams of cooked lentils. Lentils also have a low glycemic index (GI), which is great for blood sugar control.
Plus, lentils are low in calories and fat and provide other essential nutrients like protein, iron and folate — all of which are great for people with diabetes.
3. Peas
Green peas are not only a great addition to many dishes, but they are also a great source of fiber. One cup of cooked green peas contains about 8.8 grams of fiber. They are rich in vitamins A, C, and K, and their natural sweetness can enhance the flavor of many different meals.
The fiber in peas helps slow down digestion, which is beneficial for blood sugar control.
4. Broccoli
Broccoli is a nutrient-dense food, providing about 2.2 grams of fiber per cup (90 grams) of raw broccoli. This cruciferous vegetable is rich in vitamins, minerals, and antioxidants that promote overall health.
The high fiber content in broccoli aids digestion and helps maintain stable blood sugar levels. The low calorie content also makes it a great choice for those looking to manage their weight along with diabetes.
5. Berries
Berries, such as strawberries, blueberries, and raspberries, are high in fiber and low in sugar. For example, 100 grams of raspberries contain about 6.5 grams of fiber. Their natural sweetness provides a satisfying feeling without spiking blood sugar.
6. Barley and oats
Both barley and oats are good sources of soluble fiber, which helps lower cholesterol levels and improve blood sugar control.
One cup of cooked barley provides about 6 grams of fiber, while a serving of oats (about half a cup) has about 4 grams. The soluble fiber in these foods slows the absorption of glucose, making them especially beneficial for people with diabetes.
