Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.ost plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Beans are a starchy form of carbohydrate and a high-fiber food. Beans also provide some good protein, which helps to fill you up. Fiber is a type of carbohydrate that your body can't break down, making it healthy for a diabetes diet. The healthy carbohydrate content varies according to bean variety.
Potatoes, corn, parsnips, pumpkin, squash, yams and sweet potatoes are starchy vegetables. One-half cup of corn, 1/4 of a large baked potato, 1 cup of pumpkin or squash constitute a serving of starchy vegetables, according to the American Diabetes Associationâs food exchange list.egumes of all shapes, sizes and colors are starchy foods. Pinto beans, garbanzo beans, lentils, peas and lima beans are rich in starches. Dried beans also provide protein, fiber, iron, potassium and other essential nutrients. One serving of legumes equals about one-half cup of cooked beans.