It’s always great to get more fiber in your diet. However, it also pays to be picky about where you’re getting your fiber from because not all high-fiber foods are great at blocking sudden increases in your blood sugar levels. When you obtain your fiber from grains, for example, the starch in the grain converts into additional sugar, so it overpowers any sugar-blocking effects the fiber might have.
Fruits and vegetables contain more soluble fiber than sugar per serving, so they won’t raise your blood sugar levels as much when you get your fiber from these sources. True, these foods contain some amounts of sugar that make them naturally sweet. But unlike processed grains they lack starch that can change into additional sugar.
Choose Foods with Low Glycemic Loads
A simple way to determine which high-fiber foods are best for managing blood sugar is by checking their glycemic load. The glycemic load is an indicator of how much a certain food will raise blood sugar levels after consumption. Foods with glycemic loads greater than 100 increase your risk of health challenges due to high blood sugar levels. The best sugar blockers are fruits and veggies with glycemic load values less than 50. It’s also important to consider the order which you consume your fiber with meals in order for them to have any useful effect. There’s a good reason why salad is served before the main course: the soluble fiber in leafy greens helps counteract any sugar-raising starches that may be present in any carbohydrates in your meal. In general, vegetables are better sugar blockers than fruit because they contain more soluble fiber and have lower glycemic loads. You should try eating vegetables raw or cook them as little as possible to preserve their fiber content. However, both are much healthier alternatives to starch-rich grains.
- Thompson, R. M.D. “Nature’s Best Sugar Blockers.” Prevention. Mar 2012; https://www.prevention.com/weight-loss/weight-loss-tips/natural-blood-sugar-blockers-high-fiber-foods?page=2.
- “Glycemic Index and Glycemic Load.” Oregon State University: Linus Pauling Institute. https://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html.