FIBER: A FRIEND IN DIABETES MANAGEMENT

By SANDY ELGENDY, PharmD CANDIDATE 2025

Managing diabetes is all about balance, and your food choices play a huge role in maintaining that balance. One important, but often overlooked, nutrient in a diabetes-friendly diet is fiber. Fiber is a type of carbohydrate, but unlike most carbs, it doesn’t raise blood glucose (blood sugar) because it isn’t broken down into glucose by the body. Instead, fiber moves slowly and undigested through your digestive system, helping you stay full longer and keeping blood sugars steady.2

Both children and adults need at least 25 to 35 grams of fiber daily for good health, but many people don’t get enough. Curious about where to find fiber-packed foods? Read on to find some of the best sources of fiber and how they can help you manage diabetes!2,3

There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance in the stomach that slows down digestion. Choosing foods higher in soluble fiber, such as oats or beans, may help lessen blood glucose spikes after a meal.1,3

Insoluble fiber, on the other hand, does not dissolve in water. Instead, it adds bulk to stool and promotes regular movement through the digestive system, which can help prevent constipation, another common concern in diabetes. Insoluble fiber is found in whole grains, nuts, wheat bran, and many vegetables.1,3

Since fiber slows down the absorption of glucose into the bloodstream, it can help improve blood sugar levels and prevent blood glucose spikes after meals.5 This is a huge advantage for those with diabetes. Incorporating more high-fiber foods into your diet can reduce the impact on your blood sugar, making it easier to stay within your target range.6

Fiber is also fantastic for managing hunger. High-fiber foods are more filling, which can help with portion control and prevent overeating. An additional benefit is that slower digestion means your body will have more fuel for a longer time. This helps you feel more satisfied for a longer time, especially between meals. Feeling satisfied with fiber-rich foods may also help curb cravings, especially for sweets or sugary snacks.4

Adding fiber is easy! Here are some fiber-rich options to try adding to your meals4,7. Here's a general breakdown of the fiber content in some common high-fiber foods, based on standard serving sizes:8

Whole Grains

●       Brown rice (1 cup, cooked): ~3.5 grams of fiber

●       Quinoa (1 cup, cooked): ~5 grams

●       Oats (1 cup, cooked): ~4 grams

●       Whole wheat pasta (1 cup, cooked): ~6 grams

Beans and Legumes

●       Black beans (1 cup, cooked): ~15 grams

●       Lentils (1 cup, cooked): ~15.6 grams

●       Chickpeas (1 cup, cooked): ~12 grams

Vegetables

●       Broccoli (1 cup, cooked): ~5.1 grams

●       Carrots (1 medium): ~1.7 grams

●       Brussels sprouts (1 cup, cooked): ~4 grams

Fruits

●       Apples (1 medium, with skin): ~4.4 grams

●       Pears (1 medium, with skin): ~5.5 grams

●       Berries (1 cup, raspberries): ~8 grams

●       Bananas (1 medium): ~3 grams

MOBEC

THE MOBILE DIABETES EDUCATION CENTER

MOBEC offers FREE diabetes and cardiovascular screening and education to the people of Napa and Solano Counties. We partner with a variety of community-based organizations such as community centers, faith-based organizations, low-income and senior housing complexes to bring our services to the community.

Services include:

• Prediabetes and diabetes risk test.

• Blood glucose and A1C.

• Blood pressure.

• Depression, cholesterol, and type 1 diabetes screenings - when available.

• Personalized education on diabetes prevention and management.

• Resources for tobacco cessation, food distribution, transportation, and other community services as needed.

MOBEC will be visiting Napa, Vacaville, Dixon, Vallejo, Benicia, and Fairfield in the next few weeks. Scan the QR code to visit our calendar of events in the MOBEC webpage and learn where and when we will be near you!