We knowfiber-rich foods have a lower glycemic index, which is beneficial for To control blood sugar, it is recommended that diabetic patients consume 25-30 grams of dietary fiber per day.
Which foods are rich in dietary fiber and should diabetics eat more every day?
1. Whole grains, mixed beans and potatoes: 1/3~1/2 of the staple food is coarse grains span>
A daily intake of 200~300 grams of staple food can be matched as follows:
150g flour/rice + 100g whole grain/beans + 50g potato = about 12~14g dietary fiber intake
2. Vegetables and fruits
Consume 500 grams of vegetables and 200 grams of low glycemic index fruits per day, preferably with the skin on, such as potatoes, apples, peaches, etc.
500 grams of vegetables + 200 grams of fruit = about 14 grams of dietary fiber
(of which 500 grams of vegetables are about 10 grams, and 200 grams of fruits are about 4 grams)
3. Nuts and Beans span>
Increase the intake of nuts and beans, and make sure to eat beans and products 2-3 times a week.
30~50 grams of soybeans and nuts per day = about 5~10 grams of dietary fiber strong>
Note: Although dietary fiber has many benefits, it should not be consumed in excess, 25-30 grams per day is enough.
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Author: Li Yaru, Clinical Dietitian, Department of Nutrition, Beijing Friendship Hospital Affiliated to Capital Medical University