A low-calorie, high-fiber diet offers numerous health benefits, such as promoting optimal bowel function and preventing constipation. Soluble fiber also helps lower LDL (low-density lipoprotein) cholesterol, which is beneficial for cardiovascular health.

Berries, like raspberries and strawberries, are packed with fiber, containing approximately 3-8 g per 125 g serving, while their calorie count remains low at 50-60 calories. They are also rich in antioxidants, vitamins, and minerals. The low glycemic index of berries means they have minimal impact on blood sugar levels after consumption.

Broccoli has a high fiber content, promoting stable digestion and regularity. Whether boiled or stir-fried, broccoli is rich in vitamins C and K and provides ample folate, benefiting those with diabetes. A 125 g serving of broccoli contains about 55 calories, minimally impacting weight.

Spinach is an excellent source of iron, vitamins A, K, and folate, providing substantial energy. A 125 g serving of cooked spinach contains 40 calories and about 4 g of fiber, promoting satiety and maintaining stable blood sugar levels. Spinach can be enjoyed in soups, hot pots, salads, or porridge.

Carrots have a high fiber content, with approximately 3.5 g of fiber per 125 g cooked serving. Rich in beta-carotene, vitamins, and minerals, carrots are beneficial for eye health and help prevent vision loss in individuals with diabetes. Carrots also have a low glycemic index.

Asparagus is rich in fiber and high in nutritional value, including vitamins A, C, K, and folate. A 125 g serving of asparagus contains 30 calories, which helps slow down sugar absorption into the bloodstream. Regular consumption of asparagus by individuals with diabetes can boost insulin production, aiding in blood sugar control.

Brussels sprouts are high in fiber, particularly soluble fiber, which helps slow sugar absorption and prevents blood sugar spikes. This versatile vegetable can be steamed, stir-fried, or enjoyed in salads. A 125 g serving contains 60 calories and is rich in vitamins C and K. It's a good source of antioxidants for people with diabetes.

Anh Chi (According to Healthshots)

Images: Anh Chi, Bui Thuy, AI

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