5 Fiber-Rich Remedies to Regulate Your Glucose Levels

March 14, 2020
The correct assimilation of dietary fiber can help regulate your blood glucose levels. This is due to its ability to improve insulin use and optimize the use of sugar as an energy source.

High blood glucose levels occur when the body fails to efficiently transport blood sugar into cells. If you don’t get timely treatment, you have an increased risk of developing diabetes. However, did you know that you can naturally regulate your glucose levels with fiber-rich remedies?

The proper assimilation of fiber is essential to health. While some ignore it, this nutrient plays an important role in preventing constipation, controlling cholesterol, and the proper utilization of sugars. Therefore, in turn, fiber is essential in the diet of patients with prediabetes and diabetes.

Fiber-rich remedies to regulate your glucose

There are many ways to get fiber through food. Fortunately, you can find it in foods, fruits, vegetables, seeds, and nuts, among other foods. Despite this, many people don’t get enough fiber in their diet.

It’s estimated that men should consume at least 38 grams of fiber a day and women 25 grams of fiber a day. Therefore, it’s a good idea to consume some complementary remedies to ensure proper absorption.

Are your blood glucose levels high? Do you have prediabetes? Are you worried about suffering from diabetes?

If you answered “yes” to these questions, then you shouldn’t hesitate to try the remedies we’ll share below. They can be your allies to ensuring an optimal fiber intake.

1. Fiber-rich remedies: Flaxseed water

Flax seeds.
Flax seeds also play a role in the regulation of intestinal transit and lipid profile.

Flaxseed water is one of the fiber-rich remedies to regulate your glucose levels. In fact, these seeds are considered one of the best foods to reduce the risk of diabetes. Its benefits are attributed to its soluble fiber content, which apparently decreases insulin resistance. This type of fiber helps feed the healthy bacteria of the intestine, which is related to increased insulin sensitivity. Remember that insulin is essential for the optimal use of blood sugars.

Ingredients

  • 3 tablespoons of flax seeds (45 g)
  • 1 liter of water (about 4 cups)

Preparation

  • First, bring the water to a boil.
  • Then, add three tablespoons of flax seeds.
  • After that, let stand for 8 to 12 hours. You can prepare it at night so that it’s ready the next day.
  • You’ll get a thick, gelatinous liquid that you should drink.

How to consume

  • For starters, drink a glass of flaxseed water on an empty stomach.
  • You can split the remaining liquid into several glasses a day.
  • Drink it for two consecutive weeks, rest for a week, and then start over.

Click here for more info: 6 Amazing Benefits of Flaxseed Water

2. Fiber-rich remedies: Fenugreek seeds

Just like flax seeds, fenugreek seeds are rich in soluble fiber, which is essential for effective insulin use. To take advantage of these benefits, you can consume them whole or in an extract or add them to your recipes. Also, you can choose to make an infusion.

Ingredients

  • 1 tablespoon of fenugreek seeds (15 g)
  • 1 cup of water (250 ml)

Preparation

  • Pour the fenugreek seeds into a cup of boiling water.
  • Then, let stand for approximately 10 minutes and strain.

How to consume

  • Drink a cup of this tea on an empty stomach and drink another midafternoon.
  • Drink at least three times a week.

3. Fiber-rich remedies: Avocado smoothie

Two glasses of avocado smoothie.
In addition to fiber, avocado contains fatty acids, which benefit cardiovascular health.

We know that a simple avocado smoothie can’t work miracles to prevent diabetes. However, because it contains a significant amount of fiber, it’s a good ally to regulate your glucose levels. In fact, an avocado contains up to five grams of fiber. Also, it contains healthy monounsaturated fatty acids and antioxidants.

Ingredients

  • 1 ripe avocado
  • 2 grapefruits
  • Stevia (to taste)

Preparation

  • First, extract the pulp of a ripe avocado.
  • Then, squeeze the grapefruits.
  • Pour everything into a blender and blend for a few minutes.
  • Finally, add stevia to taste.

How to consume

  • Drink the smoothie midmorning, at least three times a week.

Note: If it’s too thick, you can add some water.

Make sure you read: Home Recipe that Regulates Blood Sugar and Cholesterol

4. Berry smoothie

Did you know that berries contain a significant amount of fiber? If you want a refreshing and delicious choice to regulate your glucose, don’t hesitate to try this option. This recipe contains raspberries that, in turn, contain up to eight grams of fiber per cup. It also contains strawberries, which contain up to 4 grams per cup of fiber.

Ingredients

  • 6 raspberries
  • 6 strawberries
  • 1 cup of vegetable milk (rice or almond) (200 ml)

Preparation

  • First, thoroughly wash the berries.
  • Then, add them to a blender and pour the vegetable milk on top.
  • Blend for a few minutes, until you get a smooth, lump-free drink.

How to consume

  • Drink the smoothie on an empty stomach or during breakfast.

An interesting fact is that berries also tend to contain less sugar than other fruits.

5. Apples and pears

A few red apples.
Fiber-rich fruits such as apples and pears contain healthy complex sugars.

One of the best ways to harness the fiber content of fruits is by consuming them whole. Therefore, one of the fiber-rich remedies to regulate your glucose is eating an apple or a pear. A medium piece of these fruits contains up to five grams of fiber.

Ingredients

  • 1/2 green apple
  • 1 ripe pear

Preparation

  • First of all, wash the fruits well.
  • Then, cut them into small cubes, without peeling them.

How to consume

  • Eat the chopped fruits midmorning or as an afternoon snack.

Finally, remember that the effects of these natural remedies may vary from person to person, depending on their current state of health, weight, and habits. Also, it’s very important to compliment them with a healthy diet that’s low in sugar and processed foods. Moreover, exercising every day helps control blood sugar levels, as well as improve your health. It’s an integral part of a healthy lifestyle.

  • Breneman, C. B., & Tucker, L. (2013). Dietary fibre consumption and insulin resistance – The role of body fat and physical activity. British Journal of Nutrition. https://doi.org/10.1017/S0007114512004953
  • Gupta, A., Gupta, R., & Lal, B. (2001). Effect of Trigonella foenum-graecum (Fenugreek) Seeds on Glycaemic Control and Insulin Resistance in Type 2 Diabetes Mellitus : A Double Blind Placebo Controlled Study. Journal of Association of Physicians of India. https://doi.org/10.1007/s11010-013-1893-2
  • Losso, J. N., Holliday, D. L., Finley, J. W., Martin, R. J., Rood, J. C., Yu, Y., & Greenway, F. L. (2009). Fenugreek Bread: A Treatment for Diabetes Mellitus. Journal of Medicinal Food. https://doi.org/10.1089/jmf.2008.0199
  • Kassaian, N., Azadbakht, L., Forghani, B., & Amini, M. (2009). Effect of Fenugreek seeds on blood glucose and lipid profiles in type 2 diabetic patients. International Journal for Vitamin and Nutrition Research. https://doi.org/10.1024/0300-9831.79.1.34
  • Noratto, G. D., Chew, B. P., & Atienza, L. M. (2017). Red raspberry (Rubus idaeus L.) intake decreases oxidative stress in obese diabetic (db/db) mice. Food Chemistry. https://doi.org/10.1016/j.foodchem.2017.01.097
  • Jimenez-Garcia, S. N., Guevara-Gonzalez, R. G., Miranda-Lopez, R., Feregrino-Perez, A. A., Torres-Pacheco, I., & Vazquez-Cruz, M. A. (2013). Functional properties and quality characteristics of bioactive compounds in berries: Biochemistry, biotechnology, and genomics. Food Research International. https://doi.org/10.1016/j.foodres.2012.11.004
  • Schieber, A., Keller, P., & Carle, R. (2001). Determination of phenolic acids and flavonoids of apple and pear by high-performance liquid chromatography. Journal of Chromatography A. https://doi.org/10.1016/S0021-9673(00)01217-6