New studies have shown that a diet rich in fiber will bring more desirable effects than many people previously thought. Fiber has been confirmed to effectively reduce the risk of type 2 diabetes, heart disease, cancer, etc. Experts recommend that people consume 25~30g per day.
Adding fiber in the diet can help improve cholesterol and blood sugar levels, which may aid in the prevention of certain diseases such as diabetes, heart disease, and bowel cancer. At the same time, they also keep us fuller for longer, which in turn can help with weight loss.
1. The role of fiber for your health
Fiber is present in plant cell membranes. Unlike starch, it
is not digested by stomach and intestinal enzymes. High-fiber foods are low in fat, ideal for people who need to lose weight, require longer chewing time, are not digested and absorbed in the stomach, making people feel full and full for a long time, so which reduces appetite.
Depending on the water solubility, it is divided into soluble fiber and insoluble fiber.
The role of soluble fiber: the results of a study by Dr. James W. Anderson and colleagues show that foods rich in fiber are more likely to stabilize blood sugar, increase the effectiveness of insulin. Another study in volunteers who ate a lot of avocados made cholesterol very high, but when adding fiber to the diet, cholesterol decreased by 20%.
The role of insoluble fiber: Insoluble fiber has the role of building mass, increasing intestinal motility, helping to prevent constipation and hemorrhoids. At the same time, it plays a role in controlling the pH of the digestive tract, helping to prevent harmful bacteria from creating toxins that can lead to intestinal cancer.
Nutrition experts recommend that men should consume 30g of fiber daily, women about 21g. Different countries have different fiber requirements: in the US 28 – 30 g/person/day; Japan is 20-25g/person/day. According to the table of recommended needs for Vietnamese people (2007), the minimum amount of them is 18-20g/person/day, equivalent to eating 300g of green vegetables per day.
Professor James Man of the Edgar Center for Diabetes and Obesity said that “By getting enough fiber, the risk of dying from heart disease, stroke, type 2 diabetes, cancer, etc. can be reduced. significantly. The effect of fiber on health is more than expected.”
2. Why is Fiber Good for Diabetics?
The important reason for diabetics is because it does not raise blood sugar by itself because it can not be digested, helping to reverse the effects of carbohydrates in foods that produce a lot of energy and increase sugar patient’s blood. When you eat fiber, it takes longer for the intestines to digest the food and slows down the rise of glucose in the blood.
In addition, foods rich in fiber have many other effects, such as ensuring body weight because when we eat these foods, we feel full for a long time; Balance blood sugar; lower cholesterol and blood pressure. It is a great solution for heart health.
For people with diabetes, current standards for dietary fiber are not uniform. A study of 13 diabetic patients who consumed 50g of fiber per day reduced glucose levels by about 10% and insulin by 12% more than those who ate 24g of fiber per day. However, 50g per day is a lot, most Americans only eat about 15g per day.
The standard for the amount of fiber in a meal that needs to be provided by the ADA is 20-50g per day. This standard is quite widely applied. The important issue to achieve the goals is that the meal must have a scientific coordination. Diabetics need to eat more foods like whole oats, whole grains and fruits like Avocado, Strawberry, Cherry… and fresh vegetables.
3. List of High Fiber Foods are Good for Diabetics
Here are 15 foods rich in healthy fiber help you get the science diet, reasonable and can satisfy your craving without causing glucose and fat in the body.
3.1. Lentils, Peas
Lentils and peas are foods rich in fiber and protein. In which, it accounts for 40% of the carbohydrate composition of lentils. It helps lower blood sugar. Therefore, Lentils have a stabilizing effect on blood sugar, good for the heart and digestion.
Use: This bean can add 15g fiber, 18g protein/meal. We can use red lentils in soups and salads.
Fiber content: 16.3 grams per cup of cooked peas, or 8.3 per 100 grams.
3.2. Green bean seeds
Green bean seeds are another legume that contain nutrients, including minerals and protein..
This is a very common bean and very easy to find. In addition to fiber, this is one of the best sources of rejuvenating foods that should be included in your weekly menu. Cooking soup, making cakes, grinding herbal milk is easy and convenient.
Besides, there are other types of beans – a source other fiber rich foods you should care such as red bean, black bean…1 cup of cooked red beans contains 13g of fiber, 1 cup of black beans contains 15g of fiber, and 1 cup of white beans contains 18g of fiber.
Most legumes are rich in protein, fiber, and various nutrients. When prepared properly, they are one of the cheapest sources of quality nutrients in the world.
Fiber content: 13 grams per cup of cooked chickpeas, or 7.6 per 100 grams
If you have diabetes, do not eat too many whole grains, eat more vegetables, fruits, seeds and a small amount of beans. Beans are a great source of soluble fiber and provide a lot of benefits but they are also quite high in carbohydrates, so you need to eat them in reasonable amounts and watch your quantities. Beans provide 6-8 g of fiber per cup.
No stranger to us, in addition to a good source of beneficial fats, avocados are also rich in fiber. Avocados are different from most fruits. Instead of being high in carbs, it contains healthy fats.
Avocados are rich in vitamin C, potassium, magnesium, vitamin E and various B vitamins.
Fiber content: 10 grams per cup or 6.7 grams per 100 grams. A cup pureed avocado contains 15 grams of fiber, 368 calories, with 34g of fat. We can use 1 tablespoon of chopped avocado, or avocado slices when eating with bread instead of eating bread with cheese.
Broccoli is a vegetable and one of the highly nutritious foods on the planet.
It is high in vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contains powerful antioxidants and anti-cancer nutrients.
Broccoli is also relatively high in protein compared to most vegetables. Nutrition experts recommend: You should steam broccoli, boil or add a little olive oil to mix with pasta, eat with salad.
Fiber content: 2.4 grams per cup, or 2.6 grams per 100 grams.
In addition to containing significant fiber content, carrots are also high in vitamin K, vitamin B6, magnesium and beta carotene, an antioxidant that is converted to vitamin A in the body.
Since then, eating carrots is very suitable for weight loss, helps lower cholesterol, improves eye health, even reduces the risk of cancer. This is a good amount of nutrients with low calorie content that we can add to our weekly menu.
Fiber content: 3.6 grams in a cup, or 2.8 grams per 100 grams.
Artichokes are one of the most nutrient-dense vegetables in the world and one of the world’s best sources of fiber. Artichokes have a delicious taste, and are rich in fiber. Each medium-sized artichoke flower has 10g of fiber, not only that, artichokes also contain magnesium, potassium, and folic acid, vitamin C has the effect of lowering blood pressure. Artichoke flower is an extremely good herb for the body, a food rich in fiber to help cool the liver and purify the body.
When using artichoke should pay attention to remove the lower leaves, cut off the root, trim the spines. Soak artichokes in boiling water for about 25 minutes, then soak the succulent leaves in olive oil.
Fiber content: 10.3 grams in one artichoke, or 8.6 grams per 100 grams.
3.7. Whole grain oats
Whole grain oats are one of the healthiest whole grain foods on the planet. They are rich in vitamins, minerals and antioxidants.
They contain a powerful soluble fiber called oat beta-glucan, It supplements insulin for people with diabetes, lowers blood pressure, lowers cholesterol levels, good for digestion. You should choose Steel cut oats that will not raise blood sugar. Whole oats are listed as the safest, most effective weight loss foods that are always present in popular diets.
With good carb sources and nutrient-rich food, the menu of your weight loss should be considered for inclusion in the diet of oats helps health and beauty, stay in shape slightly.
Fiber content: 16.5 grams per cup of raw oats, or 10.6 grams per 100 grams.
If you want to choose fast food, instead of eating fries, you should choose popcorn. Do not add salt and butter, you can add a little olive oil, a little hot sauce, to make the popcorn more delicious and nutritious. According to experts, in 3 cups of popcorn contains more than 3g of fiber, contains no cholesterol, contains almost no fat, is low in calories, and is a food with a low glycemic index.
Fiber content: 1.2 grams per cup of popcorn or 14.5 grams per 100 grams.
Not only that, you can also find in most whole grains, whole grains that contain a lot of fiber such as pumpkin seeds, sunflower seeds, peanuts, ….Therefore, it is advisable to include a variety of foods in your diet to get the most balanced nutrition.
3.9. Chia Seeds
Chia seeds are small black seeds that are very popular for health care from natural ingredients. They are rich in nutrients, high in magnesium, phosphorus and calcium.
Chia seeds can also be considered as one of the best sources of fiber on the planet.
Fiber content: 10.6 grams per ounce of dried chia seeds, or 34.4 grams per 100 grams.
Almonds are a popular tree nut rich in fiber. They are rich in nutrients, including healthy fats, vitamin E, manganese, and magnesium.
Fiber content: 3.4 grams per ounce, or 12.5 grams per 100 grams.
In some berries like raspberries are sweet, high in fiber, antioxidants, and many other nutrients. Raspberries have up to 7g of fiber. Some other small berries contain compounds that prevent cancer and improve heart health. You can use berries and dark chocolate as dessert.
Raspberries are very nutritious with a very strong flavor. They are packed with vitamin C and manganese.
Fiber content: One cup contains 8 grams of fiber, or 6.5 grams per 100 grams.
Apples are one of the most delicious and varied fruits you can eat. They are also relatively high in fiber. With a medium-sized apple containing only 95 calories and containing 3.5 grams of fiber and other nutritional vitamins and minerals, it is very good for health and supports those who want to lose weight.
Apples and their skins have more fiber than regular fruits like peaches, grapes, and grapefruit. Moreover, apples are good for people with high cholesterol because the soluble fiber in apples helps regulate cholesterol levels. According to research, an apple contains 3.5 grams of fiber, but if you remove the peel, the fiber drops to only 1.7 grams. So, if you can guarantee that the apple you bought is clean, it’s best to eat the apple with the skin on.
Fiber content: 4.4 grams in a medium apple, or 3.5 grams per 100 grams.
If you are looking for a fruit rich in fiber then strawberries are an option, strawberries are healthy and can be eaten fresh with a delicious sweet and sour taste.
Strawberries not only contain the necessary amount of fiber, but they are also among the nutrient-rich fruits, packed with vitamin C, manganese and various powerful antioxidants.
Fiber content: 3 grams in 1 cup of fresh strawberries or 2 grams of fiber per 100 grams of strawberries.
Pear is a popular, succulent, delicious and nutritious fruit. This is one of the best fruit sources that provide fiber for the body.
The fiber content is 5.5 grams in a medium pear or 3.1 grams per 100 grams of pear flesh.
In addition to providing fiber for the body, pears have a great ability to treat coughs.
3.15. Dark Chocolate
Dark chocolate has a percentage of pure cocoa of 70% or more, which is not only very good for human health but also has a characteristic delicious taste. Dark chocolate is surprisingly packed with nutrients and is one of the richest foods in antioxidants, catechins, polyphenols, flavanols, and fiber.
Dark chocolate is also one of the dishes that many people love because of its unique taste. Dark chocolate contains fiber content: 3.1 grams in 1 ounce of cocoa 70–85% or 10.9 grams per 100 grams.
Besides being aware of the benefits of fiber, patients must also understand that the more fiber they eat, the better because eating too much fiber can cause: bloating, poor digestion; affects the absorption of elements such as calcium, iron, zinc..; decrease the efficiency of protein digestion and absorption.
Remember that not all types of fiber are the same and have the same health benefits. Basically, it controls and improves blood sugar very well. But soluble fiber found in foods such as oatmeal, nuts, oat bran, lentils, apples, pears, strawberries, blueberries, etc., easily dissolves in water, can lower cholesterol. by when excreted from the body it carries the excess cholesterol.
》》》 Learn more: