Diet plays a very important role in how your body functions, whether or not you suffer
from diabetes.
But if you want to reduce your risk of post-meal blood sugar spikes, you should be on the lookout
for high-fiber / low-carbohydrate foods!
Did you know fiber is actually a type of carbohydrate?
But, unlike carbs, it can't be digested.
This makes fiber a key tool in your fight against diabetes!
It aids gut health, lowers cholesterol levels, helps with weight management... and, of course,
it helps to control blood sugar levels.
But which specific foods are the best for supplying excellent amounts of fiber, without
huge doses of carbohydrates?
Are there any fruits which may actually help bring down your blood sugar?
What nutritionally-dense snack food can be a perfect addition to your anti-diabetes diet?
Which spicy ingredient supplies barely any carbs, but has the power to boost your metabolism
by 5% per day?
And what is the mysterious green veggie which takes today's #1 spot?
You won't want to miss this list, because we're about to reveal 8 amazing high fiber
yet low carbohydrate options to help you take your anti-diabetes meal plan to the next level!
Before we jump in, don t forget to LIKE and SUBSCRIBE, and stick around to find out how
you can get your hands on three free gifts!
Now, are you ready to discover...
THE 8 BEST HIGH-FIBER / LOW-CARB FOODS FOR DIABETICS
Number 8: Gooseberries
The gooseberry is a small green or red fruit which is typically grown in parts of Europe
and western Asia.
A serving of these berries contain over 45% of the recommended daily intake for vitamin
C, an antioxidant which aids blood sugar balance, and also give you modest amounts of diabetes-fighting
vitamin B6, potassium, and magnesium.
Guess which veggie supplies almost double the amount of vitamin C as gooseberries stick
around to discover the answer!
Meanwhile, a 100 gram serving of these gooseberries supplies 10 grams of carbohydrates, about
3% of the recommended daily intake.
But it also gives you 4.3 grams of fiber, which equals roughly 17% of your daily fiber
needs.
And you'll reap the benefits of both soluble and insoluble fiber from these berries.
Soluble fiber can slow the movement of food in your gut, which makes you feel fuller for
longer.
Insoluble fiber helps to bulk your stool, reducing the risk of constipation.
Plus, they contain just 44 calories per serving!
So, don't worry.
Consuming a modest portion of gooseberries won t add inches to your waist or spike your
blood sugar.
In fact, they can bring plenty of health benefits!
But if gooseberries don t quite whet your appetite, there are plenty of other berries
which also supply amazing carb-to-fiber ratios, including blackberries, raspberries, and blueberries.
But guess what other berry fruit can aid your glucose control without skyrocketing your
glucose?
Well, you gotta try...
Number 7: Avocado
Yep!
Avocados are actually also classified as berries!
And they are fast becoming one of the most popular fruits the world over.
In fact, the average consumption of this fruit in the U.S. is around 2.6 billion pounds each
year!
So, chances are, you probably already love avos for their delicious flavor and amazing
versatility.
But they'll also give you some truly incredible health benefits!
These fruits supply diabetic-friendly, heart-healthy nutrients, including vitamins B6, C, and E,
plus magnesium and iron.
And, get this: a 100 gram serving of avocado supplies just 4 grams of carbs, but 3.3 grams
of those carbs are pure fiber!
That gives avocados a truly incredible carb-to-fiber ratio!
Meanwhile, a recent study from The Journal of Nutrition found that the fiber and nutrients
within avocados can help overweight individuals improve their gut health by lowering fecal
bile concentrations.
The study also showed that participants who regularly consumed avocados improved the bacterial
diversity of their gut microbiome.
Plus, the lovely avocado is chockful of antioxidants, which can work to lessen inflammation while
reducing your risk of several diseases and chronic conditions, including diabetes.
This means that avocados are a fantastic fruit for blood sugar balance!
And they can be the perfect accompaniment to a certain spicy ingredient which has been
shown to improve insulin sensitivity.
What food is that?
Stay tuned to find out!
Number 6: Artichokes
This green veggie, native to the Mediterranean area, is low in fat, high in fiber, and packed
with nutrients.
One artichoke contains 13 grams of carbohydrates, 7 grams of which are fiber.
Artichokes are particularly high in insoluble fiber, which doesn't dissolve in water, and
instead absorbs liquid inside your body.
This means that it bulks your stool, and it supplies a laxative effect to help prevent
constipation!
But while the fiber within artichokes makes them a fittingly filling food, a single artichoke
carries just 60 calories.
So they can help make you feel fuller, quicker, without adding on the pounds.
Meanwhile, artichokes are loaded with diabetes-fighting nutrients, including calcium, potassium, iron,
and vitamin B6.
One artichoke also supplies 25% of the RDI for vitamin C, the amazing antioxidant which
works to lower post-meal glucose levels.
You may be saying to yourself, "When will I ever find a reason to eat artichokes?"
But believe it or not, these veggies are incredibly versatile.
Artichokes can be boiled, steamed, baked, grilled, braised, or even stuffed!
But are there any snack foods which qualify as healthy, low-carbohydrate, high-fiber options?
Naturally, here comes...
Number 5: Chia Seeds
Chia seeds are tiny, but they are overflowing with an amazing assortment of beneficial nutrients,
including calcium, iron, and potassium.
And a one ounce serving of chia seeds contains 23% of the recommended daily intake for magnesium.
Magnesium has been shown to lower blood pressure while reducing the risk of heart attacks,
strokes, and metabolic syndrome in general.
Plus, studies show that having higher levels of magnesium in your blood stream can decrease
your risk of developing type 2 diabetes.
But, perhaps most importantly, chia seeds supply high levels of fiber without a huge
helping of carbs.
A 100 gram serving of chia seeds does contain about 12 grams of carbohydrates.
But, incredibly, it also supplies a whopping 10 grams of fiber!
Like artichokes, chia seeds are particularly high in insoluble fiber, so they can help
to fight against constipation while working to keep you fuller for longer!
This makes chia seeds a fantastic food for helping you maintain a healthy weight.
Dry chia seeds can be added to smoothies, on top of yoghurts, or even in salad dressing.
And, if you're really craving a snack, a small handful of these seeds can satiate your appetite,
without overloading your system with carbs or calories.
We're about to uncover the top 4 high-fiber / low-carb foods.
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Now, back to the list...
Number 4: Jalapenos
If you're not a fan of spicy food, don t shy away from this fruit just yet!
Yep, jalapenos peppers are actually classified as fruits, but there s actually huge variety
in their range of spice, meaning that you can find jalapenos which won't set your mouth
ablaze.
Would you believe that a jalapeno supplies less than 1 gram of total carbohydrates?
And over half of that amount is in the form of fiber!
And, get this: one jalapeno, on average, supplies just 4 calories!
Meanwhile, peppers, in general, contain CAPSAICIN, a compound which is especially beneficial
for diabetics.
Studies show that this compound helps to prevent an increase of both fasting glucose and insulin
levels.
That means it can also help to decrease insulin resistance!
Other research has also shown that capsaicin can boost the metabolism by about 5% per day!
And this compound may reduce both your appetite and your abdominal fat.
That means this pepper can be a powerful tool for helping you achieve your weight loss goals.
Plus, jalapenos are packed with a vast array of other heart-healthy, diabetes-fighting
nutrients, including potassium, manganese, and vitamins A, C, and K!
That gives jalapenos antioxidant properties, which can help to lower glucose levels and
reduce the likelihood of a post-meal blood sugar spike.
But if you're hesitant about heat, here comes a decidedly non-spicy but immensely healthy
centerpiece for your next meal...
Number 3: Cauliflower
A 100 gram serving of cauliflower will give you just 5 grams of carbs, but 2 grams of
dietary fiber.
It also contains a mere 25 calories.
And, believe it or not, a single serving of this white veggie can give you 80% of the
recommended daily intake for vitamin C. That means it can give you just about the same
amount of vitamin C as an orange!
At the same time, this classic veggie is packed with other beneficial nutrients, including
vitamins B6 and K, manganese, potassium, and FOLATE!
What unique diabetes-fighting properties can be found within this antioxidant?
Stick around to learn all about it!
Meanwhile, cauliflower is also an excellent source of GLUCOSINOALTES, specialized anti-inflammatory
antioxidants which have been shown to carry protective effects against certain forms of
cancer.
Cauliflower also supplies antioxidant FLAVANOIDS, CAROTENOIDS, and SULFORAPHANE, which can all
help to lower your risk of heart disease.
This extremely versatile veggie can be grated or finely chopped to create a low-carb rice
alternative.
But you can also enjoy raw cauliflower, or simply sauté it.
Cauliflower can also be oven roasted to create a delicious and nutritious low-carb side dish
for your next meal.
Number 2: Asparagus
This lovely green veggie can take your dish to delicious heights, without adding on the
pounds or risk of a blood sugar spike.
After all, a 100 gram serving of asparagus contains only 20 calories, with just 4 grams
of total carbohydrates and over 2 grams of fiber!
Most of the fiber within asparagus is of the insoluble variety, so this is yet another
vegetable that can aid your bowel health while helping to make you feel full.
But asparagus is also an excellent source of INULIN, a type of soluble fiber with prebiotic
properties.
That means it has been shown to support gut health, and it can work as an appetite suppressant
to aid your weight loss goals.
You can also gain other beneficial nutrients from asparagus, including iron, potassium,
magnesium, calcium, plus vitamins B6 and C.
A serving of asparagus also supplies over 50% of the recommended daily intake for vitamin
K, which has been shown to improve heart health.
And it also gives you about 35% of the R.D.I.
for vitamin B9, otherwise known as FOLATE.
Studies show that regular folate intake can reduce your risk of heart disease, aid the
health of your liver, and it can provide a boost to your immune system.
All-in-all, there are vast benefits to be found within asparagus.
While this is a seasonal veggie, you can add it to a wide variety of dishes.
Try your asparagus sautéed, baked, or even eaten raw!
Now, are you ready for today s top low-carb / high-fiber food?
Fill your plate with...
Number 1: Broccoli Rabe
Despite the name, this bitter veggie is actually more closely related to turnips.
It s also known as PAK-CHOI in certain parts of the world.
Broccoli rabe supplies only 3 grams of carbs per 100 gram serving and, incredibly, 2.7
of those grams are pure fiber!
Plus, a serving of this bitter, moderately spicy veggie contains only 22 calories!
It's also loaded with powerful nutrients, including iron, magnesium, potassium, plus
vitamins A, B6, and K. A serving of broccoli rabe also supplies an impressive 33% of the
R.D.I.
for that diabetes-fighting, heart-healthy antioxidiant vitamin C!
Though broccoli rabe can be a bit more expensive than other similar veggies, you can easily
grow it yourself, and it actually flourishes in cooler climates.
This autumn and winter weather veggie can be a perfect addition to pastas, soups, or
you can simply sauté it to create a delicious and filling side dish.
So, for your next low-carb / high-fiber meal, think outside the box, and try the unique,
flavor-packed, and amazingly nutritious broccoli rabe!
Well, we've reached the end of today s list... but don't be sad.
Though we believe these 8 foods are the pinnacle for carb-to-fiber goodness, there are plenty
more excellent low-carb / high-fiber foods you can, and should get onto your plate!
Try spinach, bell peppers, bok choy, almonds, tomatoes, and more!
But we want to know - what other low-carb / high-fiber foods are your favorite, and
why?
Share your thoughts in the comment section below!
Don't forget to grab your free gifts by clicking the link in the description box below!
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From all of us here at Diabetes Smarts, we hope you're having a happy and healthy day!