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You are here: Home / Eating Healthy / A Better “F” Word for Diabetes Management

A Better “F” Word for Diabetes Management

December 24, 2021 By Toby Smithson

Estimated reading time: 4 minutes

I won’t try and convince you that the “F” word doesn’t fit the frustrations of diabetes management because there are times!!! But here’s an alternative “F” word that might reduce your need to resort to the one you try not to use around children – fiber. Watch this video to see how that might help.

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Table of contents

  • An Important F Word – Fiber
    • An Overview
  • Best Fiber Food Choices

An Important F Word – Fiber

I’m glad you are here because we are going to talk about an important F word… that is a food topic…fiber.

An Overview

Here’s a quick overview of the benefits of consuming fiber: It helps steady blood sugar; lower cholesterol levels (that’s when you include soluble fiber); helps lower blood pressure; it increases the frequency for bowel movements; increases the absorption of minerals in your intestinal tract and increases satiety- which means it helps you feel fuller. Often, you will hear me put an emphasis on higher fiber foods, and a big reason to pay attention for us that have diabetes is that it helps slow down the absorption of carbs and helps you feel full.

Ok, you are probably wondering, how much fiber do I need to eat?  The Dietary Guidelines state 14 grams per 1000 calories eaten. So that typically comes out to be about 25 grams for women and 38 grams for men (the recommendations are reduced to 21 grams and 30 grams after age 50). If you are like most people, you probably think you are doing ok with your fiber intake. Chances are, sorry to say; you’re probably not. A recent evaluation of the nutrition intake of adults in the US found only 7% getting the daily recommended dose of fiber…..that is 7%…..seven out of every 100 people. And, I am compelled to point out that women did much better than men.

Before I list the foods that are high in fiber or at least a good source of fiber, I do need to point out that fiber comes from plant-based foods and foods that contain carbohydrates. And just because you are eating a food that is high in fiber doesn’t mean that you don’t have to count those carbs or calories you are eating. Check out my video on net carbs, which is a term used a lot on food labels.

Be Sure to Check Out – Diabetes and “Net Carbs”

Best Fiber Food Choices

Ok, I’m going to offer you some of the best fiber food choices, most of which contain at least 3-5 grams of fiber per serving:

  • Apple with skin – 3.7 grams
  • 1 cup Blueberries – 4 grams
  • Medium pear – 4 grams
  • 1 cup raspberries, I need to give raspberries an honorable mention because they contain 8 grams of fiber.
  • 1/3 Avocado – 3 grams
  • ½ cup green peas – 4 grams
  • A medium potato with skin – 5 grams
  • Medium Artichoke – 6 grams
  • ½ cup Bran flakes cereal (16 grams carb, 6 grams fiber);
  • 1 packet Instant Oats (19 grams carb, 3 grams fiber);
  • ¼ cup dry Steel Cut Oats (27 grams carb, 4 grams fiber),
  • ½ cup whole-grain cooked spaghetti (24 grams carb, 3.5 grams fiber);
  • 3 cups popped popcorn (14-18 grams carb, 3 grams fiber);
  • ½ cup cooked pearled barley (22 grams carb, 3 grams fiber);
  • ½ cup cooked bulgur ( 17 grams carb, 4 grams fiber);
  • ½ cup quinoa an interesting nutrition note here is that quinoa has 3 grams of fiber and is a source of plant-based protein with 4 grams. (20 grams carb, 3 grams fiber plus 4 grams of protein).
  • ½ cup pinto Beans or ½ cup lima beans have 7 grams of fiber. Beans rank higher in fiber and are a source of protein too!
  • 1-ounce almonds – 4 g fiber, Almonds have the highest fiber content per ounce in the nut catergory.
  • 49 Pistachios – 3 g fiber.

Be Sure to Check Out – Diabetes & Managing Portion Size – Dogs Can’t, How About You?

Make sure to write down some of your favorite fiber foods to include in your daily eating plan. It really is worth it to make fiber a focus. And stay tuned; I will be doing a video soon on some sample high fiber meals.

Until next time, cheers to your health.

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Filed Under: Eating Healthy

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

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I have so many feel goods from attending and presenting at this conference. 
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended. 
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️ 
Thank you Todays Dietitian Symposium for another fabulous conference! 
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved

I have so many feel goods from attending and presenting at this conference.
❤️sharing diabetes knowledge at my presentation on Monday morning.
❤️hearing on how the presentation impacted them from so many of the dietitians who attended.
❤️learning from the amazing speakers at other sessions.
❤️learning and schmoozing with vendors at the expo.
❤️networking with fellow dietitians throughout the conference.
❤️And reuniting with my dietitian bestie. We were academy of nutrition and dietetics spokespeople together for 9 years. ❤️
Thank you Todays Dietitian Symposium for another fabulous conference!
@todaysdietitian #TDinFL @sarahrdtv #dietitianlife #dietitianapproved
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May 25

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Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial

Love this message from DJ. Dietitians do promote food first but … there are times that it’s not food only. @djblatner @todaysdietitian #TDinFL @nowfoodsofficial ...

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May 24

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Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia

Look for “live and active cultures” especially on yogurt for it to be a probiotic. @katescarlata #TDinFL @todaysdietitian #guthealth #diabetes #diabetesmanagement @activia ...

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May 24

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Curious? Are you currently including fermented foods to your diet for gut health? 
Fermented foods: may be healthy for microbiome. 
Increase gut microbial diversity to improve gut health.  I’ve been adding 1/4 cup serving of kimchi to my lunch which is one serving. Listening to @katescarlata #TDinFL #guthealth #kimchi #diabetes #diabetesmanagement @todaysdietitian

Curious? Are you currently including fermented foods to your diet for gut health?

Fermented foods: may be healthy for microbiome.
Increase gut microbial diversity to improve gut health. I’ve been adding 1/4 cup serving of kimchi to my lunch which is one serving. Listening to @katescarlata #TDinFL #guthealth #kimchi #diabetes #diabetesmanagement @todaysdietitian
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May 24

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Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes

Enjoyed presenting @todaysdietitian symposium this morning. I’ve received many kudos through the day regarding how much the information impacted the audience. ❤️ Thank you for sharing your personal stories about diabetes. Presented alongside Dr Bev. #TDinFL #diabetes #cognitivedistortions #diabeteslife #livingwithdiabetes #diabetes ...

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May 23

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Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats

Learning about dietary supplements labeling. Important to note that a supplement cannot make a claim that it will cure, treat, or prevent conditions like diabetes. #TDinFL @todaysdietitian @blackswanneats ...

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May 23

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Presenting Beyond The Textbook- putting the AWE in awesome Diabetes Care: accepting, well being, and empowerment very soon @todaysdietitian symposium with my co presenter Dr Bev. #TDinFL

Presenting Beyond The Textbook- putting the AWE in awesome Diabetes Care: accepting, well being, and empowerment very soon @todaysdietitian symposium with my co presenter Dr Bev. #TDinFL ...

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May 22

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I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋 
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies

I’m off to speak at a conference. Hoping that when I get back, my tomatoes will be ripe and ready to eat. I’m already meal planning. Thinking of combining my home grown tomatoes, cucumber and onions with rice vinegar dill weed and a packet of low calorie sweetener to make a low carb side dish. 😋
#tomato #tomatowellness #cucumber #lowcarbsides #diabetes #diabetesfriendly #garden #freshveggies
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May 22

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Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening

Excited to pick and eat a cucumber from our garden. Love this low carb veggie that provides fiber, potassium, magnesium, vitamin c and lots of vitamin k. Simple pleasures… sliced the cucumber in my black bean taco salad tonight. #diabetesfriendly #diabetes #cucumber #gardenveggies #joysofgardening ...

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Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️

Best reason in the whole wide world on why I took a break from social media! Spent time with our 4 boys+ 4 daughter in laws + our 2 very very special granddaughters. #family #laughter #relaxation #familyvacation #wearefamily❤️ ...

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Apr 27

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Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio. 
Do you have any favorite go to recipes or meals? Please comment below. 
#mealppanning #mealplanningmadeeasy #diabetes #type1diabetes #type2diabetes #type1 #type2 #prediabetes #recipes

Are you bored with what you are eating? Need some inspo plus a huge health benefit? I’m in! This information is good for EVERYONE. Link to latest video in my bio.
Do you have any favorite go to recipes or meals? Please comment below.

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More of my earth day experiences. 🌎🌲🍃🌱
#earthday #earthdayeveryday #lovetheland #mothernature #portroyalsound #lovethesea

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Celebrating earth day all week ( honestly everyday here) with: 
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog. 
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy

Celebrating earth day all week ( honestly everyday here) with:
🌻 attending a flower arrangement class to prepare for selling our homegrown flowers at our farmers market.
🌻Walking on the bluff in our neighborhood this morning.
🌻Enjoying views of wildlife as I walk my dog.
🌻and tending to my vegetable garden.
Happy Earth Day! Stay beautiful. #earthday #earthday2022 #earthdayeveryday #physicalactivity #joy
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Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv 
#cholesterol #cholesterollowering #dietitianapproved

Check out this program for lowering cholesterol conducted by two registered dietitians. More info @nutritionunique @sarahrdtv
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⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny

⬆️ definitely a topic to pay attention to… don’t let some of your eating habits get in the way of keeping your bones healthy and strong. TY @graciouslynourished and @eatthisnotthat for using my insight. #bonehealth #eatinghabits #reducesodiumintake #osteoporosis #osteoporosisprevention @kin.di_rd @freshnutritionny ...

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Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson 
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Should I? I get this question asked… should I be taking supplements? Find out the answer in my latest YouTube video. Link located in my bio under linktr.ee/tobysmithson

Are you taking any supplements ? #supplements #diabetes #type1diabetes #type2diabetes #type1 #type2 #typeonediabetes #diabeteseducation #diabetesmanagement
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When is the last time you threw away spices?
#spices #springcleaning #springcleaningtips #whenindoubtthrowitout

Spring clean up time for my spice rack! Every year when Passover approaches, it’s a double reminder for me to clean out my refrigerator, cabinets and spices! Rule of thumb is to replace ground spices annually. 📝🗓
When is the last time you threw away spices?
#spices #springcleaning #springcleaningtips #whenindoubtthrowitout
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To those who celebrate Passover, Chag Pesach Sameach! 🍷 🍷 🍷 🍷

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I know it’s not the photo you’d expect for National Gardening Day. I’ll make sure to post the beautiful veggie plants growing in a post later.
THIS is my new adventure for my garden this year! Attempting to grow edamame. 👩‍🌾
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THIS is my new adventure for my garden this year! Attempting to grow edamame. 👩‍🌾

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#diabetes #diabetesawareness #type1diabetes #type2diabetes #type1 #type2 #prediabetes #bloodsugar #highbloodsugar #diabeteseducation

How do YOU feel when your blood sugar is above target? Details are in this weeks video. Tap on linktr.ee/tobysmithson in my bio to get to the video.
If you could only use two words to describe how an above target blood sugar feels… what would it be?

#diabetes #diabetesawareness #type1diabetes #type2diabetes #type1 #type2 #prediabetes #bloodsugar #highbloodsugar #diabeteseducation
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