Carbohydrates are an essential part of a healthy and well-balanced diet. Your body needs carbohydrates — sugars, starches, and fibers — to function, as they are your body's main source of energy (via Cleveland Clinic). During digestion, most carbohydrates are broken down into sugars, which are absorbed by the bloodstream and used for fuel. However, this sugar absorption can also cause your blood sugar to spike, triggering the release of insulin that, for diabetics, may not allow glucose to be processed properly, per the Cleveland Clinic. Although one type of carbohydrate that is less likely to substantially increase blood sugar levels is dietary fiber.

碳水化合物是健康均衡饮食的重要组成部分。你的身体需要碳水化合物——糖、淀粉和纤维——才能发挥作用，因为它们是你身体的主要能量来源。在消化过程中，大多数碳水化合物被分解成糖，被血液吸收并用作燃料。然而，根据克利夫兰诊所的说法，这种糖的吸收也会导致你的血糖升高，从而触发胰岛素的释放，而对于糖尿病患者来说，胰岛素可能不允许葡萄糖被正确处理。虽然有一种碳水化合物不太可能显著增加血糖水平，它就是膳食纤维。

"Fiber promotes good bowel health, lowers the risk of cancer and heart disease, and also controls your blood sugar in a certain way," Amy Kranick, a registered dietitian and certified diabetes educator at Vanderbilt University Medical Center told Everyday Health. "Fiber doesn't require insulin [to digest], so it isn't counted as part of your carbohydrates." So when you're calculating your daily carbohydrate intake, you can subtract half the grams of dietary fiber from your total carb count (via Everyday Health).

范德比尔特大学医学中心注册营养师、糖尿病教育专家艾米·克拉尼克在接受《每日健康》采访时说：“纤维促进肠道健康，降低癌症和心脏病的风险，并以某种方式控制血糖。”。“纤维不需要胰岛素[消化]，因此它不算是碳水化合物的一部分。”因此，当你计算你的每日碳水化合物摄入量时，你可以从你的碳水化合物总量中减去一半的膳食纤维克数。

Add more fiber to your diet

在饮食中添加更多的纤维

If you have type 2 diabetes or are just looking to cut back on sugar, eating more fiber is a great way to help fuel your body without spiking your blood sugar and insulin levels. Since fiber is an indigestible carbohydrate, it can't be broken down into sugars. As a result, eating fiber won't cause your blood sugar to rise considerably (via Prevention). Fortunately, there are a variety of high-fiber foods you can add to your diet to help regulate your blood sugar levels.

如果你患有2型糖尿病或只是想减少血糖，多吃纤维是一个很好的方法，它既可以帮助你的身体补充能量，又不会增加血糖和胰岛素水平。由于纤维是一种不易消化的碳水化合物，它不能分解成糖。因此，食用纤维不会导致血糖显著升高。更值得庆幸的是，你还可以在饮食中添加多种高纤维食物来帮助调节血糖水平。

Fruits, vegetables, and beans are all high-fiber foods that are also low on the glycemic index. This means fiber foods are much less likely to increase your blood sugar levels and may even block the effects of sugar, especially when eaten before a starchy meal. Some of these foods include carrots, broccoli, cauliflower, asparagus, green beans, berries, apricots, peaches, and tart-tasting apples (via Prevention).

水果、蔬菜和豆类都是高纤维食物，血糖指数也很低。这意味着纤维食品不太可能增加你的血糖水平，甚至可能阻止糖的影响，特别是在吃淀粉餐之前。这些食物包括胡萝卜、西兰花、花椰菜、芦笋、绿豆、浆果、杏子、桃子和酸味苹果。