Eat more fiber

Fiber is your friend if you have diabetes or prediabetes since it helps in blood sugar control and weight management. It can also help you avoid heart disease and some cancers. Fiber does not cause a spike in blood sugar like other carbs since the body cannot absorb and break it down. This can help you stay within your blood sugar target range.

Fiber is made up of plant parts that your body is unable to digest. There are two types of fiber: soluble and insoluble fiber. Soluble fiber, in particular, can help in blood sugar stabilization. It dissolves in water to form a gel-like substance that helps in slowing glucose absorption in the gut. Rather than a spike, blood sugar levels increase and fall gradually. Fiber can also make you feel full, which can help you eat less. Soluble fiber may be found in the following foods: oatmeal, nuts, legumes, some fruits, such as apples, oranges, blueberries and many vegetables.