Diabetes & Fiber

April 2017

Carbohydrates have the greatest impact on blood sugar levels compared to proteins and fats. Therefore, people with diabetes are strongly recommended to limit the consumption of carbohydrates. However, not all carbohydrates are the same.

Dietary fiber slows down digestion, preventing glucose from rushing into the bloodstream and spiking blood sugar. There-fore, select carbohydrates with a high fiber content over highly processed carbohydrates.

Carbohydrates high in fiber include:

  • Lentils
  • Kidney beans
  • Black beans
  • Barley
  • Wheat bran
  • Steel-cut oats
  • Pears
  • Blackberries
  • Chia seeds
  • Almonds
  • Sunflower seeds
  • Pistachios
  • Artichokes
  • Brussels sprouts
  • Avocados

Nutrition information per serving: Calories 146, Carbohydrate 16g, Dietary Fiber 3g, Protein 13g, Total Fat 4g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 3mg, Sodium 255mg

Source: Champions for Change

Huevos Rancheros with Fresh Salsa

Makes 4 servings. 1 tortilla per serving.

Ingredients

  • 4 (6-inch) whole wheat tortillas
  • 1/2 tablespoon vegetable oil nonstick cooking spray
  • 1/2 cups egg substitute
  • 2 tablespoons shredded Monterey Jack cheese
  • 2 cups fresh salsa
  • 1/8 teaspoon ground black pepper

Preparation

  1. Preheat oven to 450°F
  2. Lightly brush tortillas with oil on both sides and place on a baking sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown. Remove from the oven and set aside.
  3. Spray a large skillet with nonstick cooking spray.
  4. Pour egg substitute into the skillet. Cook over medium heat for 2 to 3 minutes until eggs are cooked through.
  5. Place an equal amount of eggs on each tortilla and top each with 1/2 tablespoon cheese.
  6. Place under the broiler for about 2 minutes until cheese is melted.

Diabetes Education Program

The Diabetes Education Program (DEP) of the California Health Collaborative provides diabetes prevention and management education throughout Fresno County.

For more information, please contact Rosendo Iñiguez, MPH
(559) 244-4538
riniguez@healthcollaborative.org