diabetes<\/b><\/span>, ya que ralentizan la digesti\u00f3n y la absorci\u00f3n de la glucosa. Seg\u00fan Vanessa Rissetto<\/b>, <\/b>dietista registrada y escritora especializada en nutrici\u00f3n y control de peso, en <\/b>Eating Well<\/i>, cinco opciones con ese perfil son los garbanzos, las semillas de ch\u00eda, el edamame, las frambuesas y la palta<\/b>.<\/p>\nLa experta indica que su aporte de fibra y, en algunos casos, tambi\u00e9n de prote\u00edna o grasas insaturadas, favorece aumentos m\u00e1s estables de la glucosa despu\u00e9s de las comidas.<\/p>\n
La fibra cumple una funci\u00f3n importante en la salud general y, en la diabetes, puede ayudar a evitar subidas y bajadas marcadas de la glucosa. <\/p>\n
A diferencia de otros carbohidratos que el organismo descompone en glucosa para obtener energ\u00eda, la fibra atraviesa en gran parte intacta el sistema digestivo.<\/p>\n
Garbanzos y su aporte de fibra y prote\u00edna<\/h2>\n
![\"Los](\"https:\/\/www.infobae.com\/resizer\/v2\/LMQFYEQN75C7LGFYB2BMKCN6YU.jpg?auth=2f464a78a3bd1f85bf807f53819df7a39df0944b68ed6d6b1d798ff4195cbbe4&smart=true&width=1456&height=816\")
<\/p>\n
Los garbanzos <\/b>se posicionan como una de las alternativas favoritas de Rissetto por su perfil nutricional. Con cerca de siete gramos de prote\u00edna, 20 gramos de carbohidratos y seis gramos de fibra por media taza, aportan energ\u00eda, favorecen la saciedad y pueden incorporarse f\u00e1cilmente a distintas preparaciones<\/p>\n
La fibra y la prote\u00edna ayudan a ralentizar la digesti\u00f3n de esos carbohidratos, lo que favorece un aumento m\u00e1s lento y estable de la glucosa en sangre. Ese efecto resulta de inter\u00e9s para personas con diabetes. <\/p>\n
La experta tambi\u00e9n los presenta como un ingrediente vers\u00e1til para ensaladas, salteados y cuencos de cereales. Como opci\u00f3n sencilla para incorporarlos con m\u00e1s frecuencia, menciona la preparaci\u00f3n de hummus casero.<\/p>\n
Semillas de ch\u00eda y posibles beneficios cardiometab\u00f3licos<\/h2>\n
![\"Las](\"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3.jpg\")
<\/p>\n
Las semillas de ch\u00eda<\/b> destacan por su alta concentraci\u00f3n de fibra en porciones peque\u00f1as. Una cucharada, equivalente a media onza, aporta casi cinco gramos de fibra y dos gramos de prote\u00edna.<\/p>\n
Seg\u00fan Rissetto, investigaciones sugieren posibles beneficios cardiometab\u00f3licos por la mezcla de fibra, prote\u00edna vegetal y \u00e1cidos grasos omega-3. Aun as\u00ed, aclara que hace falta m\u00e1s investigaci\u00f3n para entender mejor su efecto sobre el control de la glucosa. <\/p>\n
Para incorporarlas a la alimentaci\u00f3n diaria, propone usarlas en avena remojada, batidos, yogur o ensaladas.<\/p>\n
Edamame como opci\u00f3n saciante y rica en fibra<\/h2>\n
![\"El](\"https:\/\/www.infobae.com\/resizer\/v2\/2I77U5IOVRC5LDNXM6K6ZXCF4U.png?auth=495cc47ad4b796a655db5e34d3ee267eb0d24200f2fe970c60d7e9e8379d60d6&smart=true&width=2752&height=1536\")
<\/p>\n
Entre las opciones recomendadas figura el edamame<\/b>, valorado por su perfil nutricional. Una taza aporta 18 gramos de prote\u00edna, 13 gramos de carbohidratos y ocho gramos de fibra, nutrientes que contribuyen a una absorci\u00f3n m\u00e1s gradual de la energ\u00eda y a una mayor saciedad. <\/p>\n
Adem\u00e1s, la experta se\u00f1ala que puede incorporarse a planes de alimentaci\u00f3n para personas con diabetes. Asimismo, sugiere a\u00f1adir media taza de edamame sin vaina a una ensalada. Tambi\u00e9n plantea hervirlo congelado, sazonarlo con un poco de sal y tomarlo como tentempi\u00e9 rico en prote\u00ednas.<\/p>\n
Pedirlo como aperitivo antes del sushi es otra de las opciones mencionadas por Rissetto. Empezar una comida con un alimento rico en prote\u00edna y fibra puede ayudar a sentirse satisfecho hasta que llegue el plato principal y favorecer porciones m\u00e1s equilibradas.<\/p>\n
Frambuesas y su relaci\u00f3n con la sensibilidad a la insulina<\/h2>\n
![\"Las](\"https:\/\/www.infobae.com\/resizer\/v2\/OTFOSE6LLVBCHMSYXMMEKBOENU.jpg?auth=1b446f08ff65a2a48c83b1f0cecfc7c40d4742c8e748925845725f5e456ff7b0&smart=true&width=1456&height=816\")
<\/p>\n
Las frambuesas<\/b> son la fruta incluida en la lista por su perfil de fibra y carbohidratos. Una taza aporta cerca de ocho gramos de fibra y 14 gramos de carbohidratos.<\/p>\n
La experta se\u00f1ala que investigaciones vinculan el consumo de frambuesa roja con mejoras en el manejo de la glucosa y en la sensibilidad a la insulina. No detalla esos estudios, pero s\u00ed recoge esa asociaci\u00f3n como uno de los argumentos para incluirlas.<\/p>\n
Adem\u00e1s, propone comerlas frescas, a\u00f1adirlas a ensaladas o incorporarlas a un parfait de yogur. Tambi\u00e9n subraya que las frambuesas congeladas pueden ser una alternativa pr\u00e1ctica, ya que las frescas pueden resultar costosas y se echan a perder con rapidez.<\/p>\n
Palta, fibra y grasas insaturadas<\/h2>\n
![\"La](\"https:\/\/www.infobae.com\/resizer\/v2\/GXM6RXKQPZDEVGICGMITAKVC6I.jpg?auth=da204b31c0eda66c43c2fb10a2ba3671120a00f8017381e65c2e1502ac047839&smart=true&width=1456&height=816\")
<\/p>\n
La palta<\/b> cierra la selecci\u00f3n por combinar fibra y grasas insaturadas. Una pieza aporta casi 14 gramos de fibra y adem\u00e1s contiene un tipo de grasa asociado a beneficios para la salud del coraz\u00f3n.<\/p>\n
Rissetto menciona varias formas de consumirlo, desde tostadas hasta s\u00e1ndwiches y ensaladas con palta en cubos. Tambi\u00e9n indica que, si madura demasiado, puede pelarse, quitarse el hueso y congelarse para usarlo despu\u00e9s en batidos.<\/p>\n","protected":false},"excerpt":{"rendered":"
Los alimentos ricos en fibra pueden ayudar a regular la az\u00facar en sangre en personas con diabetes, ya que ralentizan la digesti\u00f3n y la absorci\u00f3n de la glucosa. Seg\u00fan Vanessa Rissetto, dietista registrada y escritora especializada en nutrici\u00f3n y control de peso, en Eating Well, cinco opciones con ese perfil son los garbanzos, las semillas…<\/p>\n","protected":false},"author":1,"featured_media":71915,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[81],"tags":[],"class_list":["post-71912","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"magazineBlocksPostFeaturedMedia":{"thumbnail":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-150x150.jpg","medium":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-300x168.jpg","medium_large":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-768x430.jpg","large":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-1024x574.jpg","1536x1536":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes.jpg","2048x2048":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes.jpg","newsmatic-featured":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-820x545.jpg","newsmatic-list":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-600x400.jpg","newsmatic-thumb":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-300x200.jpg","newsmatic-small":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-150x95.jpg","newsmatic-grid":"https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-400x250.jpg"},"magazineBlocksPostAuthor":{"name":"admin","avatar":"https:\/\/secure.gravatar.com\/avatar\/76e419471a2083bc3ceab22a763dbbf9b0c1bd15a6214cf3280e2c2dde4580f9?s=96&d=mm&r=g"},"magazineBlocksPostCommentsNumber":"0","magazineBlocksPostExcerpt":"Los alimentos ricos en fibra pueden ayudar a regular la az\u00facar en sangre en personas con diabetes, ya que ralentizan la digesti\u00f3n y la absorci\u00f3n de la glucosa. Seg\u00fan Vanessa Rissetto, dietista registrada y escritora especializada en nutrici\u00f3n y control de peso, en Eating Well, cinco opciones con ese perfil son los garbanzos, las semillas...","magazineBlocksPostCategories":["Salud"],"magazineBlocksPostViewCount":5,"magazineBlocksPostReadTime":4,"magazine_blocks_featured_image_url":{"full":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes.jpg",1456,816,false],"medium":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-300x168.jpg",300,168,true],"thumbnail":["https:\/\/lobosnews.com.ar\/wp-content\/uploads\/2026\/06\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-150x150.jpg",150,150,true]},"magazine_blocks_author":{"display_name":"admin","author_link":"https:\/\/lobosnews.com.ar\/index.php\/author\/lobos-news\/"},"magazine_blocks_comment":0,"magazine_blocks_author_image":"https:\/\/secure.gravatar.com\/avatar\/76e419471a2083bc3ceab22a763dbbf9b0c1bd15a6214cf3280e2c2dde4580f9?s=96&d=mm&r=g","magazine_blocks_category":"Salud<\/a>","yoast_head":"\nCinco alimentos ricos en fibra recomendados para el control de la glucosa en la diabetes - Lobos News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lobosnews.com.ar\/index.php\/2026\/06\/20\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cinco alimentos ricos en fibra recomendados para el control de la glucosa en la diabetes - Lobos News\" \/>\n<meta property=\"og:description\" content=\"Los alimentos ricos en fibra pueden ayudar a regular la az\u00facar en sangre en personas con diabetes, ya que ralentizan la digesti\u00f3n y la absorci\u00f3n de la glucosa. Seg\u00fan Vanessa Rissetto, dietista registrada y escritora especializada en nutrici\u00f3n y control de peso, en Eating Well, cinco opciones con ese perfil son los garbanzos, las semillas...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/lobosnews.com.ar\/index.php\/2026\/06\/20\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\/\" \/>\n<meta property=\"og:site_name\" content=\"Lobos News\" \/>\n<meta property=\"article:published_time\" content=\"2026-06-20T13:22:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-20T16:07:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.infobae.com\/resizer\/v2\/5WATSDBEGVEF3JBIBGHRPDXWDI.png?auth=f5323a698d7d99c3d4c48cda95f883a74f200b4afa25bef1bb1066a2ce7b4795&smart=true&width=2752&height=1536\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/lobosnews.com.ar\\\/index.php\\\/2026\\\/06\\\/20\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/lobosnews.com.ar\\\/index.php\\\/2026\\\/06\\\/20\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/lobosnews.com.ar\\\/#\\\/schema\\\/person\\\/232422a593d5c541dd9aef6aaed10943\"},\"headline\":\"Cinco alimentos ricos en fibra recomendados para el control de la glucosa en la diabetes\",\"datePublished\":\"2026-06-20T13:22:20+00:00\",\"dateModified\":\"2026-06-20T16:07:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/lobosnews.com.ar\\\/index.php\\\/2026\\\/06\\\/20\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\\\/\"},\"wordCount\":757,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/lobosnews.com.ar\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/lobosnews.com.ar\\\/index.php\\\/2026\\\/06\\\/20\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/lobosnews.com.ar\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes.jpg\",\"articleSection\":[\"Salud\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/lobosnews.com.ar\\\/index.php\\\/2026\\\/06\\\/20\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/lobosnews.com.ar\\\/index.php\\\/2026\\\/06\\\/20\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\\\/\",\"url\":\"https:\\\/\\\/lobosnews.com.ar\\\/index.php\\\/2026\\\/06\\\/20\\\/cinco-alimentos-ricos-en-fibra-recomendados-para-el-control-de-la-glucosa-en-la-diabetes-3\\\/\",\"name\":\"Cinco alimentos ricos en fibra recomendados para el control de la glucosa en la diabetes - 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