Consider fiber a friend

In insulin resistant individuals, high amounts of fiber are associated with lower post-meal glucose levels, insulin levels, and lower glycemic variability (glycemic variability refers to up-and-down swings in glucose). In a study of 18 individuals, those who ate ~51 grams of fiber per day had better glucose-related metrics than those who had an identical amount of calories per day, but only ~15 grams of fiber. The fiber sources in this study included legumes, 2 servings of vegetables and 2 servings of fruits per day, and whole grains. Other sources of fiber include seeds (flax, chia, others), all types of beans, and nuts.

Bottom line: High fiber diets appear to improve glycemic control in diabetic individuals. Without being vigilant, it’s easy to not get enough fiber in the diet. To get ~50 grams of fiber per day, it requires making an effort to include fiber sources (including beans, nuts, seeds, vegetables, fruits, or whole grains) at every meal.