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24 Top Fiber Foods For Diabetes

When it comes to eating well with diabetes, fiber is the slam-dunk. Not only does it have a bunch of health benefits unto itself, it also reduces the impact of the other carbs you eat. This impact is reliable enough that, in carb counting, you can actually subtract fiber grams from your total carb grams. Check out these twenty-five powerhouse fiber foods.

Food Serving Carbs (grams) Fiber (grams) Net Carbs (grams)
Avocado 1/2 medium 8.5 7 1.5
Almonds 1/4 cup 5 3 2
Cauliflower (cooked) 1 cup 5 3 2
Spinach (cooked) 1 cup 7 4.5 2.5
Edamame (cooked) 1/2 cup, shelled 7 4 3
Blackberries (raw) 1/2 cup 7 4 3
Raspberries (raw) 1/2 cup 7.5 4 3.5
Cabbage (cooked) 1 cup, shredded 8 3 5
Broccoli (cooked) 1 cup 11 5 6
Eggplant (cooked) 1 cup, cubed 8.5 2.5 6
Artichoke (cooked) 1 medium, edible parts 14 7 7
Brussels sprouts (cooked) 1 cup 11 4 7
Green Peas (cooked) 1/2 cup 12.5 4.5 8
Pear (raw) 1 medium 25 4.5 8
Pumpkin 1 cup, mashed 12 3 9
Lentils (cooked) 1/2 cup 20 8 12
Lima beans (cooked) 1/2 cup 19.5 6.5 13
Black Beans (cooked) 1/2 cup 20.5 7.5 13
Kidney Beans (cooked) 1/2 cup 20 6 14
Popcorn 3 cups 19 3.5 15.5
Chickpeas (cooked) 1/2 cup 22.5 6 16.5
Pearled Barley (cooked) 1/2 cup 22 3 19
Apple (raw) 1 medium 25 4.5 20.5
Oatmeal (cooked) 1 cup 27 4 23


*  Net carbs are the grams of total carbs in a food minus its grams of fiber. Since fiber is not digested by the body, it does not raise your blood sugar.

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