Chickpeas
Chickpeas are a rich source of fiber, easily combined with salads, stir-fried or cereals. Fiber and protein help slow down the digestion of carbs, causing blood sugar to increase slowly, which is very useful for people with diabetes.
Chia seeds
Just 1 tablespoon of chia seeds has 70 calories, 2 grams of protein, 4 grams of fat and nearly 5 grams of fiber. Taking 40 grams of chia seeds/day for 12 weeks can help reduce cardiopulmonary blood pressure in people with type 2 diabetes and increase blood pressure.
Japanese soybeans
A cup of peeled Japanese soybeans provides 188 calories, 18 grams of protein, 13 grams of carbs and 8 grams of fiber. Thanks to its rich protein and fiber content, Japanese soybeans digest slowly, helping to feel full longer and stabilize blood sugar.
Raspberries
A cup of raspberries contains 64 calories, 14 grams of carbs and 8 grams of fiber. Raspberries can improve glucose processing and insulin sensitivity.
Avocado
Half an avocado contains nearly 7 grams of fiber (33% of women's daily needs, 23% of men) and 15 grams of unsaturated fat - a type of fat that is good for the heart, helping to reduce LDL and increase HDL.
Avocado digests slowly, helping to feel full for a long time. In addition to avocado toast, you can use avocado instead of mayonnaise in sandwiches, add it to salads, or freeze it for smoothies.
