In practicing treatment and nutritional counseling for people with diabetes, "cutting sugar" is often put first. However, just reducing sugary and refined starch is not enough. A low-fiber diet can still cause blood sugar to spike after meals, causing fatigue and difficulty controlling the disease for a long time.
Ms. Vidhi Chawla - clinical nutritionist in India - said that fiber plays a key role in stabilizing blood sugar. “Fiber slows down the digestion and absorption of carbohydrates, thereby limiting sudden blood sugar spikes and helping the body use insulin more effectively,” Ms. Chawla said.
How does fiber affect blood sugar?
Fiber is a form of carbohydrate that the body does not fully digest. Unlike refined starches, fiber does not quickly convert into glucose in the blood. In particular, soluble fiber forms a gel layer in the intestines, slowing down sugar absorption and contributing to improving insulin sensitivity.
A study published in the Journal of Chiropractic Medicine shows that people who increase fiber in their diet have significantly lower blood sugar levels during hunger. The American Diabetes Association recommends that adults consume about 22 - 35 grams of fiber per day from natural foods.
Professor Walter Willett - nutrition and epidemiology expert at Harvard T.H. Chan School of Public Health (USA) - emphasized: "A diet rich in fiber from whole vegetables, fruits, beans and whole grains not only helps control blood sugar but also reduces the risk of cardiovascular disease, the leading complication in people with type 2 diabetes.
Fiber-rich foods suitable for diabetics
In the fruit group, avocados are highly rated for their abundant fiber and monounsaturated fat content, while sugar content is very low. About 100 grams of avocados provide nearly 6.7 grams of fiber, helping to improve insulin sensitivity and support cardiovascular health.
Berries such as strawberries, blueberries and raspberries are also safe choices. They are low in sugar but rich in fiber and antioxidants. Raspberry alone provides about 6.5 grams of fiber per 100 grams, helping to slow down glucose absorption and reduce inflammation, a factor closely related to diabetes.
Pears, especially when eaten whole, provide about 6 grams of fiber per medium-sized fruit. Pears help create a feeling of fullness for a long time, thereby limiting overeating, a common problem in people with poor blood sugar control.
In the vegetable group, broccoli and peanuts stand out for their high fiber content, low calories and rich vitamins. A bowl of cooked peanuts contains about 8.8 grams of fiber, which helps prevent high blood sugar after meals.
The group of whole beans and whole grains is also very important. Lentils have a low glycemic index, providing nearly 7.9 grams of fiber per 100 grams along with plant protein and essential minerals. Oat and oatmeal are rich in soluble fiber, which helps slow down glucose absorption and support blood cholesterol reduction.
According to Ms. Vidhi Chawla, patients do not need to change their diet suddenly. Replacing refined grains with whole grains, increasing vegetables in meals, eating whole fruits and drinking enough water are simple steps but bring clear benefits in controlling diabetes for a long time.
