Fiber Is the New Protein: The Simple, Sustainable Way to Better Blood Sugar

“95% of Americans get enough protein, but 95% don’t get enough fiber.”

If you’ve been told to chase more protein, you’re not alone. Protein bars. Protein cookies. Protein water. But here’s the truth: most Americans already get enough protein. What we’re missing—big time—is fiber.

On The Diabetes Podcast, we said it plainly: fiber is the new protein. And for anyone with type 2 diabetes, prediabetes, or those trying to prevent it, fiber is a game changer.

What we really want for you is simple. More energy. Fewer cravings. Smoother blood sugars. Less stress around food. Fiber can help with all of that—and it doesn’t have to be complicated.

Why fiber matters more than you think

• Most Americans get enough protein. About 95% do.

• But 95% of Americans do not get enough fiber. Average intake is only 10–15 grams a day.

• Minimum target: 25 grams for women, 35–38 grams for men.

• Great for diabetes and heart health: 30–50 grams a day.

• Our dream goal? 50 grams consistently. Start slow. It’s worth it.

What fiber actually does in your body

• Helps you feel full: Fiber holds water and forms a gentle gel in your gut. That stretches your stomach and tells your brain, “I’m full.”

• Slows digestion: Food empties from your stomach more slowly, so you stay satisfied longer.

• Smooths blood sugar: You’ll see fewer spikes and crashes after meals.

• Supports heart health: Fiber binds bile acids, which pushes your liver to use LDL cholesterol to make more bile. That can help lower cholesterol and reduce risk of heart disease.

• Boosts gut health: Your gut bacteria feed on fiber and make short-chain fatty acids. Those support insulin sensitivity and calm inflammation.

• Activates helpful hormones: More fiber can increase GLP-1, PYY, and CCK—your body’s natural “I’m full” messengers. It’s like getting some of the benefits of GLP-1 meds, but through food.

Why processing matters

When foods are refined, the fiber is often stripped out. Whole wheat turned into white flour? Most of the nutrition and fiber is gone. That’s why “enriched” shows up on labels—they added some vitamins back in. But it’s not the same as the whole food.

Real-world results: intact foods work best

Fiber supplements can help, but whole foods do more. For example, whole nuts lead to less fat absorbed than nut butter or nut oil. The more intact the plant, the more fiber helps your body.

How much fiber should you eat?

• Good: 25–35 grams a day

• Better: 30+ grams (great for type 2 prevention)

• Best for blood sugar and heart health: aim toward 50 grams
  Start slow. Increase by about 5 grams per day each week. Drink more water as you increase fiber.

Simple starting point: add beans

If you do just one thing this week, add 1/2 cup of beans daily. That alone can move your fiber up fast, curb hunger, and smooth your blood sugar.

High-fiber foods we love

Beans, peas, lentils, legumes:

• Black beans, pinto beans, chickpeas, lentils, split peas, kidney beans

• Hummus is good—whole chickpeas are even better

Whole grains:

• Oats and steel-cut oats, oat groats

• Barley, bulgur, farro, quinoa

• Popcorn (go light on oil and skip the fake butter)

Nuts and seeds:

• Chia seeds (fiber superstar—great for a fiber rich breakfast)

• Ground flaxseed

• Pumpkin seeds

• Almonds (whole almonds beat almond milk for fiber)

Fruits:

• Raspberries, blackberries

• Kiwi (yes, you can eat the skin—golden kiwi is great)

• Prunes (classic for a reason)

• Avocado (some fiber and healthy fats)

Vegetables:

• Brussels sprouts, broccoli, cauliflower

• Artichokes

• Leafy greens (add often)

Easy fiber rich breakfast ideas

• Chia oatmeal bowl: Cook oats. Stir in 1–2 tablespoons chia seeds and a spoon of ground flax. Top with raspberries and almonds.

• High-fiber smoothie: Blend frozen berries, spinach, 1 tablespoon chia, 1 tablespoon ground flax, and water.

• Savory breakfast bowl: Warm quinoa, black beans, diced tomato, avocado, and salsa.

• Yogurt crunch: Plain yogurt topped with chia, ground flax, pumpkin seeds, and blackberries.

• Overnight oats: Oats + chia + ground flax + cinnamon + water or milk of choice. Add kiwi in the morning.

Lunch and dinner fiber boosts

• Add 1/2 cup of beans to any salad, soup, or bowl.

• Swap white rice for barley, bulgur, or quinoa.

• Choose whole grain bread with the first ingredient “100% whole grain” or “100% whole wheat.”

How to read labels for fiber

• Check the first ingredient: look for “100% whole grain/whole wheat.”

• Use the 5-to-1 rule: total carbs divided by fiber should be 5 or less. Lower is better.

Pacing yourself matters

• Increase fiber slowly—about 5 grams per day each week.

• Drink more water as you go.

• Cook beans well at first to reduce GI discomfort. Your gut will adapt.

Why this helps with cravings

When your meals are full of fiber, you stay satisfied. You’re less likely to raid the pantry, and there’s less room (and desire) for ultra-processed snacks. Fiber helps you feel in control without feeling restricted.

The heart–diabetes connection

Heart disease is the number one killer in the U.S., and risk is higher with type 2 diabetes. Higher fiber intake is linked to lower LDL, lower inflammation, and a lower risk of heart attack and stroke. It also helps reduce the chance of developing type 2 in the first place.

Your simple next step this week

• Add 1/2 cup of beans to your day.

• Or track your fiber for one day—just get curious.

• Aim for a fiber rich breakfast tomorrow using one of the ideas above.

You can do this. Start small. Stay consistent. And if you want accountability, tag us @EmpoweredDiabetes and show us your plate. We’ll cheer you on.

For additional help and resources, reach us at [email protected].

Disclaimer

The information in this blog post and podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.

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