In autumn, nature offers many products that support health in a natural way. Dietary fiber found in fruits and vegetables slows the absorption of sugars and reduces glucose fluctuations after meals. The author of the Zen channel Healthy(16+) named six seasonal products that are especially effective in helping to maintain balance.
Apples. One medium apple with peel contains about 4 grams of fiber. These fruits help maintain stable blood sugar levels thanks to their combination of fiber and polyphenols. Research shows that eating an apple before your main meal can reduce post-meal glucose and insulin levels. Apples can be added to salads, yogurt or oatmeal.
Grenades. Half a cup of pomegranate seeds contains about 3.5 grams of fiber. Eating this fruit helps reduce fasting sugar and insulin levels and improves hemoglobin A1c. The effect is most noticeable in people with elevated glucose levels. Pomegranates are rich in antioxidants and polyphenols, which reduce oxidative stress and promote better sugar control.
Pears. One medium pear provides 5.5 grams of fiber, which is about 22% of your daily requirement. Thanks to their combination of fiber and high water content, pears help maintain stable glucose levels. They can be baked, added to salads, or used in baking as a natural source of sweetness.
Persimmon. One persimmon fruit contains approximately 6 g of fiber. In addition, it contains polyphenols – tannins, which slow down the action of enzymes that break down carbohydrates. This helps reduce sugar levels after meals. Persimmons can be cut into thin slices and added to yogurt, cereals or salads.
Pumpkin seeds. 30 g of seeds provide about 2 g of fiber. The combination of fiber, protein and healthy fats helps keep your glucose levels stable throughout the day. Pumpkin seeds can be added to yogurts, cereals, salads, or eaten separately as a snack.
Cabbage. A cup of shredded cabbage contains about 2 grams of fiber. It helps reduce insulin resistance and helps regulate glucose levels. Regular consumption of fiber-rich vegetables can reduce the risk of developing type 2 diabetes by almost a quarter.
How does fiber affect blood sugar levels?
Fiber is the indigestible part of carbohydrates and comes in two types: soluble and insoluble. Soluble fiber forms a gel-like substance in the intestines that slows the absorption of carbohydrates, lowering sugar levels after meals. Insoluble fiber improves metabolism and insulin sensitivity while reducing inflammation.
Experts recommend consuming 25 to 35 grams of fiber daily to maintain stable blood sugar levels and reduce the risk of developing metabolic diseases.
