Delicious High Fiber Foods for Diabetics

German Pumpernickel
German Pumpernickel

A diabetic is limited to the amount of carbohydrates he can eat during the day, so it is crucial that he choose foods that are high in fiber and low in carbohydrates, or at least contain resistant starches. While "delicious" is a subjective term, fresh fruits, beans, nuts and vegetables are a healthy choice. According to the Mayo Clinic, "the recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day."

Diabetic Friendly Fruits

Berries are a safe fruit for most diabetics. This is because berries such as raspberries, blueberries and strawberries are low in both sugar and carbohydrates.

Raspberries have 8 grams of fiber per one cup serving. A one cup size serving of blueberries has 3.5 grams of fiber. Strawberries have 3.3 grams of fiber per one cup serving.


While most breads are limited, German pumpernickel bread and rye bread are healthy options for many diabetics. These breads are also good sources of fiber. German pumpernickel bread has 1.2 grams of fiber per slice, and rye bread has 1.9 grams of fiber per slice.

The good thing about traditional German pumpernickel and rye bread is that they are both resistant starches, so they are digested in the colon instead of the stomach. This means that they are much better at keeping blood sugar levels stable.

Beans and Nuts

Doctors recommend a diet rich in protein for diabetics. Beans and nuts are an excellent source of both protein and fiber. High fiber beans include split peas, lentils, black beans and lima beans. A one cup serving of split peas contains 16.3 grams of fiber, lentils contain 15.6 grams of fiber, black beans contain 15 grams of fiber, and lima beans have 13.2 grams of fiber.

Many nuts have a generous amount of fiber. In a ¼-cup serving of hulled sunflower seeds, there are 3.6 grams of fiber. Almonds, in a 1-ounce serving, which is about 22 nuts, offer 3.3 grams of fiber. Pistachio nuts have 2.9 grams of fiber in a 1-ounce serving, about 49 nuts. And pecans have 2.7 grams of fiber in a 1-ounce serving, or 19 halves.


Vegetables are good source of vitamins and fiber. High fiber diabetic-friendly vegetables include artichokes, broccoli, turnip greens, brussel sprouts, and carrots.

One medium artichoke has 10.3 grams of fiber. Broccoli when boiled has 5.1 grams of fiber per cup. Turnip greens, for one cup, have 5 grams of fiber. One raw medium carrot provides 1.7 grams of fiber.

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