Are your blood sugar levels on a roller-coaster ride? Diabetes experts say there’s a critical nutrient that could help stabilize that wild journey, and it’s probably not what you’d expect. Fiber is one of the most essential nutrients in thebattle against blood sugar spikes. And with over 37 million Americans grappling with diabetes, per theNational Institute of Diabetes and Digestive and Kidney Diseases, finding effective strategies to manage blood sugar spiking is critical.
Here, we explore fiber’s impact on blood sugar levels, offer practical tips for incorporating this powerhouse nutrient into your daily meals, and cover other essential nutrients that join the fight for stable blood sugar. Let’s dive in.
Photographer: Greg DuPree, Food Stylist: Martgaret Dickey, Prop Stylist: Kay Clarke
Pictured Recipe:Farro & Vegetable Bowls with Lemon-Shallot Herb Sauce
How Fiber Helps with Blood Sugar
Dietary fiber can be categorized into two main types:insoluble and soluble fiber. These categories are based on how fiber interacts with water and impacts your body. According to a 2022 study inFoods, soluble fiber, in particular, is beneficial for helping regulate blood sugar because it forms a gel-like substance when dissolved in water, slowing down the digestion and absorption of carbohydrates.
When you eatfiber-rich foods, like whole grains, legumes and certain fruits and vegetables, the sugar from these foods is released into your bloodstream more gradually, preventing those pesky sugar spikes and crashes.
But fiber’s blood-sugar-balancing magic doesn’t stop there. Palinski-Wade adds that diets rich in fiber have also been shown to improve body composition and reduce visceral fat (or belly fat), per a 2021 study in theJournal of Cachexia, Sarcopenia and Muscle. And according to a 2020 study published inDiabetes, Metabolic Syndrome and Obesity, excess visceral fat can increase insulin resistance, leading to elevated blood sugar levels. Increasing your fiber intake can help reduce visceral fat, improving blood sugar levels long term and reducing your type 2 diabetes risk.
What Happens to Your Body When You Don’t Eat Enough Fiber
3 Ways to Get More Fiber in Your Diet
1. Add Prunes to Your Diet
Prunes are more than anatural remedy for digestion—they’re a fiber powerhouse. One serving of dried prunes provides around 3 grams of fiber, per theUSDA, along with a sweet and delicious taste. Ensure you eat prunes whole instead of drinking prune juice, as the juice is typically void of fiber.
“Adding prunes to your meal plan can be a wonderful way to boost fiber, and it couldn’t be easier to do,” says Palinski-Wade. “This dried fruit can be enjoyed on its own, added to trail mix and salads, blended into smoothies, and even pureed and used as a sugar substitute in baked goods. Plus, research has found including five to six prunes daily can help prevent bone loss.” OurSokolatakia (Chocolate-Dipped Walnut-Stuffed Prunes)recipe is a delicious way to start.
2. Eat Fresh Avocado
Besides beinggood for your heart, avocados are packed with fiber. Just half of a medium avocado contains roughly6 to 7 grams of fiber.Plus, avocado’s versatility makes it an easy and nutritious addition to your diet. Spread it on whole-grain toast, toss it into salads, or blend it into a creamy green smoothie, such asJason Mraz’s Avocado Green Smoothie.
3. Consume More Legumes
Incorporating more legumes into your meals is another way to supercharge your fiber intake. Beans, lentils and chickpeas are fiber-rich, boasting6 to 8 grams of fiber per cooked cup. Create hearty soups, stews andVegan Burgerswith beans, or whip up aWhipped Hummususing chickpeas. Legumes add texture and flavor to your dishes while boosting your fiber intake.
The Bottom Line
Incorporating fiber into your diet doesn’t have to be a chore—delicious options like prunes, avocado and legumes make it both easy and enjoyable. However, fiber isn’t the only nutrient that can stabilize your blood sugar. Other blood-sugar-regulating nutrients include protein,chromiumandmagnesium. Eating a well-balanced diet rich in these essential nutrients is vital to keep your glucose levels steady and your health on track.
The 9 Best High-Fiber Vegetables You Should Be Eating, According to a Dietitian
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