Fiber does not contribute to your calorie intake, and is not actually digested by the body at all, yet on mandatory food labels for all consumable products, fiber is listed under total carbohydrate. If you have diabetes, it’s very important to take note of this, because while most carbohydrates have a negative effect on blood sugar levels, fiber does not.

Since fiber isn’t digested, it doesn’t actually raise your glucose levels. Thinking abstractly, fiber will lead to lower blood glucose levels by not raising the levels at all. This is because most people will include fiber in the amount of total carbohydrates they allow themselves to consume. It’s an inverse way of thinking, but it’s very important to note since people with diabetes might not be making the distinction between fiber and carbohydrates when looking at a food label.

Fiber doesn’t raise your blood glucose level, but all of the other carbohydrates grouped together on the food label almost certainly do. Therefore, if you have diabetes, and you are developing a new diet, fiber intake becomes extremely important to you. Unless you are aware of this key difference you might end up undercutting your blood glucose level expectations when building your dieting program. In fact, including a large amount of soluble fiber in your diet will actually help to stabilize blood sugar levels.

Fiber should be a strong part of any diet, whether you are dealing with blood glucose issues or not. According to the American Diabetes Association, the amount of fiber you should consume increases as you age. Men over the age of 50 should have 30 grams per day, while men younger than 50 should have 38 grams per day. Woman over 50 should have 21 grams per day, and women under 50 should have 25 grams per day.

Watching your diet is one of the best ways to manage blood sugar levels and get back on a healthy track. Avoiding these common culprits will take much of the guesswork out of what you can and can’t eat.

Breakfast

We’ll start off with the most important meal of the day, which is often the most sugary meal of the day as well. Common breakfast foods like pancakes and waffles are made with a good amount of sugar to begin with, yet we proceed to douse them with ultra-sweet maple syrup, powdered sugar, and candied fruits. Instead of satisfying your sweet tooth first thing in the morning, try basing your breakfast around a protein rich source like egg whites. This will provide steadier energy levels that will last longer into the day.

Fruit Juice

Despite the recent popularity of “juicing” fresh fruits and vegetables, fruit juice is essentially a dense concentration of sugar. Guzzling down a glass of OJ will send your blood sugar levels flying. Try flavoring a glass of regular or sparkling water with a bit of lemon or lime juice. It might take some getting used to, but you’d be surprised at how refreshing and enjoyable it can be. Sports drinks are another culprit that are sometimes mistakenly considered a healthier option than sodas.

Candy

This one should go without saying. Most candy is made of almost pure sugar and contains no nutritional value whatsoever. If you need to eat something sweet, make it a natural choice like a fresh piece of fruit.

Starchy Vegetables

Vegetables are normally a very healthy choice, but some are better than others are. Potatoes, yams, and corn are all starchy vegetables that will spike your blood sugar, especially if you eat a large quantity. You’re much better off eating a salad of greens or a crown of broccoli.

White Bread

White bread may not taste overly sweet, but digestion quickly turns it into an abundant source of sugar. Put a small piece of white bread in your mouth and let it dissolve for a while. It will begin to taste sweet just like other sources of sugar. The same is true for white rice and pasta. Choose whole grain bread options and brown rice whenever possible. They’ll still raise your blood sugar, but much more slowly.

“Hidden” Sources

Many sneaky foods don’t seem to have much sugar even though they are full of it. Ketchup and barbeque sauce are loaded with sugar. Even “health” foods like energy bars and low-fat yogurt have much more sugar than you might expect. Think carefully about what you eat and try to read the ingredients on a product whenever possible.