Last Updated on 5 March 2025 by Brisbane Livewell Clinic
Fibre helps keep your Blood Sugar levels under control.
As many people know a diet rich in fibre is essential for your overall health and well-being. It helps keep you regular, is important for our digestive health and can help prevent many chronic diseases. If you’re someone that needs to keep an eye on blood sugar levels, or perhaps are at risk of Diabetes, you want to ensure you are eating plenty of fibre. Fibre helps control and improve blood sugar levels by slowing the absorption of sugar into our systems.
What is Fibre?
Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is a type of carbohydrate that helps keep our digestive systems healthy. There are three different types of fibre which all have different functions and health benefits.
Soluble fibre helps to slow the emptying process in our stomachs, which helps you feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels. Soluble fibre is found in fruits, vegetables, oats, barley and legumes
Insoluble fibre absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep us full and keep the bowel environment healthy. Insoluble fibre is found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.
Resistant starch is not digested in the small intestine and instead proceeds to the large intestine where it can assist in the production of good bacteria and improves bowel health. Resistant starch is found in undercooked pasta, under-ripe bananas, cooked and cooled potato and rice
When selecting high-fibre foods to incorporate into your daily meals, whole-grain foods, beans, legumes, lentils, fresh fruits and vegetables are all excellent choices. Don’t forget healthy foods do not need to be boring, recipes like these Curried Veggie Burgers are not only full of fibre plus loaded with vitamins and minerals, they are also utterly delicious.
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High Fibre Curried Veggie Burgers
Delicious fiber rich vegetarian burger patties
- 1/2 Cup Cooked quinoa
- 100 Green beans
- 1 sml Zucchini
- 1 sml Carrot (peeled)
- 1/2 Granny Smith apple (peeled)
- 1/2 Cup Canned chick peas (drained and rinsed)
- 1 Tbsp Onion (finely chopped)
- 1 Tbsp Tahini
- 1 ½ Tbsp Olive oil
- ½ – 1 tsp Curry powder ((adjust to taste))
- ½ tsp Chili powder
- ½ tsp Salt
- Pepper (to taste)
- 1/2 Cup Oats (blitzed to a coarse crumb)
- Cook the green beans in boiling water until just tender-crisp and bright green.
- Drain and chop finely.
- Grate the zucchini, carrot, and apple then place in a paper towel and squeeze out excess moisture.
- Add the grated vegetables and apple mixture with the finely chopped green beans in a bowl.
- In a food processor blend the drained and rinsed chickpeas, onion, garlic, tahini, curry powder, chili powder, salt, pepper, and olive oil until smooth. Add to bowl with vegetables.
- Add in the cooked quinoa, blitzed oats and mix together until well combined. Cover and refrigerate for one hour.
- With wet hands, shape into 4- 6 burgers.
- Heat a little oil in a fry pan over medium to high heat. Cook 3 minutes on each side or until golden and crisp.
- Serve immediately with your favourite sides.
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