Jakarta –
Keeping blood sugar levels stable is not easy. However, you can start by changing your diet, including consuming foods rich in fiber.
The condition of high blood sugar needs to be watched out for. This happens when there is too much sugar or glucose in the blood. This condition can also occur when insulin levels in the body are too low or the body cannot manage insulin properly, ultimately causing insulin resistance.
Several factors can cause blood sugar to spike. Starting from genetics, stress, or poor health conditions. However, one of the main causes is an unhealthy lifestyle.
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Normally, a person’s blood sugar level in a fasting state is 70-99 mg/dL. Meanwhile, in a non-fasting state it is 70-139 mg/dL. This check is usually done two hours after eating.
When blood sugar levels are more than this number, you need to be careful. Start changing your diet, including including foods high in fiber into your daily menu.
Fiber is a type of carbohydrate that is generally found in plant foods. Unlike fat, protein, carbohydrates, and others, fiber cannot simply be absorbed or digested by the body. Fiber needs to pass through the intestines or digestive tract. Therefore, fiber is known for its role in supporting digestion.
On the other hand, fiber actually offers benefits for diabetes sufferers. Fiber can slow the absorption of sugar, keep blood sugar levels stable, prevent heart disease, and help with weight loss.
Diabetes mellitus sufferers or those who have high blood sugar levels can try to reduce it by consuming high fiber foods.
Launching Health Shots (01/12/2024), here are recommendations for 5 fiber-rich foods that are effective in maintaining blood sugar levels:
1. Avocado
 Avocados are rich in fiber and can help lower blood sugar. Photo: Getty Images/ASMR |
In 100 grams of avocado, it contains around 6.7 grams of fiber.
The fiber content in avocados can help slow glucose absorption, thereby preventing blood sugar spikes after eating.
Avocados are also famous for their healthy fat content or monounsaturated fat which can reduce inflammation as a major risk factor for the development of diabetes.
This fruit also has a low glycemic index of under 55 and is free of processed sugar which can prevent blood sugar spikes.
To consume it, avocado can be eaten whole and must be consumed in moderation. Consume a maximum of 2 avocados per day.
2. Broccoli
 Broccoli can also improve insulin sensitivity. Photo: Getty Images/Kritchai Chaibangyang |
Broccoli is known as a green vegetable high in fiber. 100 grams of broccoli contains 2.8 grams of fiber.
Not only does this fiber improve digestion, it can also help improve insulin sensitivity and reduce diabetes-related complications.
The sulforaphane content, a type of isothiocyanate, also has blood sugar lowering properties and acts as an antioxidant that can fight free radicals and prevent cell damage.
Broccoli can be processed into a variety of delicious dishes. Also pay attention to storage. Avoid storing broccoli in the freezer because it can damage it.
A list of other foods rich in fiber can be seen on the next page!
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