2. The 3-gram plan
One of the easiest ways to control weight and blood sugar is to get the recommended 25 to 35 grams of daily fiber. Most diabetics eat less than half that. Farmers’ markets are loaded with fiber all-stars such as acorn squash (9 grams per cup), pears (5 grams apiece), Macintosh apples (4 grams each), and spinach (3 grams per ½ cup). If you add just 3 additional grams of fiber to every meal (breakfast, lunch, dinner, and two snacks) you’ll double your fiber intake for the day and be right on target.
Tip: For something new, look for jicama in the supermarket produce section. One cup delivers 6 grams of fiber and plenty of crunch. Add cubes to salads or snack on sticks.