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.