Fiber is the most underrated tool for blood sugar control. It doesn't directly lower glucose, but it changes how fast the rest of your meal hits your bloodstream.
Soluble fiber
Found in oats, beans, apples, citrus and psyllium. It forms a gel in your gut that slows the absorption of glucose. Studies show 10g/day of soluble fiber can reduce post-meal glucose spikes by 20–30%.
Insoluble fiber
Found in whole grains, leafy greens and nuts. It mostly affects digestion speed and gut health, with a smaller but real effect on glucose.
Daily targets
- General health: 25g/day (women), 38g/day (men)
- Diabetes management: aim for 35–50g/day, half from soluble sources
Easy ways to hit it
- Add 2 tbsp chia to yogurt (10g fiber)
- Swap white bread for high-fiber low-carb bread
- Eat skin-on apples and pears
- Snack on raspberries (8g fiber per cup)
- Add a serving of beans to lunch
Net carbs explained
Net carbs = total carbs − fiber. Because fiber isn't digested, it doesn't raise blood sugar. That's why Carb Lens reports both totals and nets on every scan.