If you are looking to give your health a clean sweep, then add foods that are rich in fibre to your daily diet. Our hectic lives don't allow us to pay attention to our daily nutritional requirements. The meals we consume usually fulfil the requirement for only one or two food groups, which is not enough for the proper functioning of the body. Fibre plays an important role in our body, and helps us to have better digestion. Fibre, found in plant-based foods, helps slow down the rise in our blood sugar level. There are two types of fibre; soluble and insoluble, and they both have a lot of benefits. Foods that are rich in soluble fibre get little sticky while passing through the digestive tract, which helps reduce the absorption of cholesterol. While the insoluble fibre helps in bowel regularity.
Lentils are colourful legumes that are rich in both fibre and proteins. Around 40 percent of the total carbohydrate in lentils is fibre, which helps to a lower blood sugar response. According to the United States Department of Agriculture (USDA), lentils have more than 15 grams of fibre per 100 gm serving, with nearly 18 grams of proteins.
Flaxseeds are power-packed with large amounts of an insoluble fibre known as lignan. Consuming flaxseeds regularly help in reducing the chances of heart complications and the risk of strokes that are linked with diabetes. It regulates blood sugar levels in the body and improves gut health and insulin sensitivity.
Whole-wheat breads, pastas, brown rice, oats and barley are food sources rich in fibre, which digest slowly to keep our blood sugar from spiking suddenly. Whole grain varieties control sugar and maximise complex carbohydrates and fibre, making them suitable for diabetics. Consuming whole grains regularly helps in preventing weight gain, which is a big risk factor for diabetes. They help in keeping the digestive system healthy, reducing bad cholesterol (LDL) and stabilising blood sugar levels.
Fenugreek seeds, also known as methi seeds, and fenugreek leaves are both excellent in managing diabetes. Rich in fibre, they help in slowing the digestion process, which regulates the absorption of carbohydrates and sugars in the body. Moreover, they are known to improve glucose tolerance and lower the bad cholesterol levels in our body. Soak methi seeds overnight and drink 'methi ka paani' early morning on an empty stomach for good health.
Guava has a low glycaemic index score and is full of dietary fibre that helps keep constipation at bay. Constipation is a common problem with diabetics. Some studies indicate that guava may help slow down sugar absorption in your body. It serves as a great mid-meal snack.
Apart from the above mentioned foods, there are many foods that are good for diabetics like papaya, cherries, watermelon, leafy vegetables, tomatoes, pumpkin seeds. However, it is important to indulge in some kind of exercise daily as physical activity is known to increase insulin sensitivity.