Better Sandwich for a Diabetes Diet: Turkey-Veggie Sandwich
Order a turkey sandwich on fresh, whole-grain bread, piled high with veggies. Those veggies and whole grains add fiber—six grams of fiber, in fact—which is important to any diet and helps control spikes in blood sugar.
Make it a combo with fruit salad and a glass of low-fat milk for a terrific, diabetes-friendly meal. Milk, fruit, and veggies are all high in potassium, and potassium helps lower blood pressure.
Are High-Fiber Foods Filling?
If you’re not used to eating enough fiber—and most Americans aren’t—you may be skeptical of how full you’ll feel from a high-fiber diet. “Will that salad really satisfy?” you may wonder.
It may come as a surprise that one of the chief benefits of fiber is that it increases satiety—that’s the feeling of fullness you get after a meal. That’s because fiber slows your digestion and affects hormones that impact fullness. What’s more, fiber does this without adding many calories to your diet, which makes it ideal for weight loss. Adding plenty of water to a higher-fiber diet will also help you feel fuller longer.
How much fiber is enough? The federal government’s official nutrition guide, “The Dietary Guidelines for Americans,” recommends 14 grams of fiber for every 1,000 calories consumed. The average American diet is well below this standard.