7 high-fiber meals for diabetes that help lower blood sugar spikes.

For people with diabetes, maintaining stable blood sugar levels is essential. Here are some foods high in fiber that can lower blood sugar rises.

New research has shown that the epidemic of chronic diseases is quickly expanding. According to a recent ICMR study that was published in the international journal Lancet, India has a startling 101 million cases of diabetes and 136 million pre diabetics or those who are at risk of developing the condition. Our efforts to fight the disease must also get stronger as the diabetes issue worsens. Immediately altering our lifestyle choices, beginning with our eating routines, can help prevent metabolic disorders. Making a conscious decision to eat more whole grains, fruits, vegetables, seeds, and legumes can avoid diabetes. If you currently have diabetes, good diabetes management helps prevent further complications.

"Stable blood sugar levels are essential for overall health, particularly for people with diabetes. Consuming foods high in fiber can be very advantageous. There are numerous particular foods that can help control blood sugar levels in the Indian setting, where traditional cuisine frequently emphasizes whole grains and legumes, explains nutritionist Anupama Menon in an interview with HT Digita.

The following seven high-fiber foods can be incorporated into an Indian diet to help with blood sugar regulation:

1. Methi (fenugreek)

A well-known treatment for controlling blood sugar levels is fenugreek seeds. These seeds include substances that can enhance insulin sensitivity and are high in soluble fiber. Fenugreek seeds can be useful if they are soaked overnight and eaten the next morning on an empty stomach. For an additional fiber boost, fenugreek leaves can be used to make curries, stir-fries, or parathas.

2. Spinach and other green leafy vegetables

Spinach is a leafy green vegetable rich in fiber and other necessary elements. It can help control blood sugar levels and has a low glycemic index. Include spinach in your diet through curries, salads, or sautéed foods for a nutritious, fiber-rich choice.

3. Chia seeds

Chia seeds are extremely high in omega-3 fatty acids, fiber, and antioxidants. When submerged in liquid, they develop a gel-like material that delays digestion and stabilizes blood sugar levels. For a healthy, fiber-rich snack, add chia seeds to yogurt, smoothies, or make delectable chia seed puddings.

4. Guava

An abundant source of dietary fiber, particularly soluble fiber, is the tropical fruit guava. Due to its low glycemic index, it may lessen the risk of blood sugar rises. For a hydrating and fiber-rich treat, enjoy guava as a snack or add it to salads, smoothies, or fruit chats.

5. Broccoli

The cruciferous vegetable broccoli is a powerhouse of fiber, vitamins, and minerals. Its low glycemic load can aid in controlling blood sugar levels. Add broccoli to stir-fries and soups or roast it with spices for a flavorful and high-fiber side dish.

6. Oats

Popular whole grain cereal made from oats is high in soluble fiber. They aid in supporting better blood sugar management by slowing down digestion and the release of glucose into the system. Start your day with a bowl of oatmeal or add oats to cookies or muffins for a snack or breakfast choice that is high in fiber.

7. Nuts

Nuts, such almonds, walnuts, and pistachios, are a great source of protein, fiber, and healthy fats. They help stabilize blood sugar levels and have a low glycemic index. As a snack or to add extra fiber and nutrients to salads or yogurt, include a handful of almonds.

Including these high-fiber foods in your diet will help you manage your blood sugar levels. Maintaining an active lifestyle and a regular exercise plan also helps to manage blood sugar. It is feasible to improve blood sugar control and live a healthier life with the correct food and lifestyle choices, according to Menon.