Smart Carbohydrate Choices for Better Diabetes Control

Diabetes and carbohydrates

When you consume carbohydrates (carbs), your body breaks them down into glucose. Glucose is a form of sugar which raises blood sugar levels.³ As such, diabetics are required to manage their carb intake.

But not all forms of carbs are bad for diabetics. Some carbs can actually be good. Let’s understand.

 

Types of carbohydrates

There are three main types of carbs⁴ –

• Simple carbs – Simple carbs increase your blood sugar levels very quickly and are better avoided. Common examples include honey, table sugar, processed food like cookies, pastries, etc.
• Complex carbs – Complex carbs are high in fibre and complex starch, which takes time for digestion. As such, they can give high nutrition without affecting your blood sugar levels too much. Common examples include legumes (chickpeas, beans, etc.), starchy vegetables like corn, potatoes, etc., and whole grains.
• Refined grains – Polished grains like wheat, white rice, dal, etc., fall into this category. They are processed to remove their fibre content, which also reduces their nutritional value.

 

Healthy carbohydrates for diabetes management

Carbohydrates are an important part of a balanced diet. They are an important energy source that your body needs. By eating in moderation and choosing the right type of carbs, diabetics can manage their blood sugar levels effectively.

Here are some healthy carbs that diabetics can consider –

 

1. Different coloured rice

If you prefer rice, avoid white rice as it is a refined grain with reduced nutrition. Instead, choose brown, red, black, or purple rice varieties, which are whole-grain rice. They are gluten-free and easily digestible.⁵

 

2. Oats

Oats are a rich source of beta-glucan fibre that helps regulate your blood sugar levels.⁶ Choose whole-grain oats and prepare them at home in your preferred recipe.

 

3. Quinoa

A gluten-free choice, quinoa is high in protein and potassium and comes in various colours.⁵ You can use quinoa in salads, cereals, or make a one-pot meal with veggies.

 

4. Lentils

Lentils are a good source of protein and fibre. You can choose lentils with a glycemic index below 50, like chana dal, green gram, masoor dal, moong dal, etc.⁷

 

5. Legumes

Legumes like peas, kidney beans, chickpeas, black beans, etc., are also a good choice for diabetics.

 

6. Low-sugar, high-fibre fruits

Fruits are a part of a balanced diet, and diabetics can choose options that have a low sugar and a high fibre content. Common examples include berries (blueberries, strawberries, raspberries, etc.), pears, apples, grapefruits, etc.⁶

 

7. Healthy fats

Healthy fats include food items containing unsaturated fats and omega-3 fatty acids for a healthy heart and diabetes management. In vegetarian options, examples include flaxseeds, nuts (cashew, walnut, almonds, etc.), avocados, olive oil, etc. For non-vegetarians, fatty fish like salmon, tuna, mackerel, etc., are a suitable choice.⁶

 

8. Low-fat dairy

Dairy products are important for protein, calcium, and other nutrients. Choose low-fat dairy products like double-toned milk, fat-free yoghurt, etc.⁶

 

9. Whole grains

Whole grains like barley, ragi, bajra, etc. contain fibres, lowers cholesterol that are good for diabetics.⁷

 

10. Non-starchy vegetables

When choosing veggies, go for non-starchy ones like tomato, broccoli, lettuce, cucumber, etc. They have a high fibre content with limited carbs and are a good addition to your plate.³

 

Balancing your meal the right way

Carbohydrates are often considered in a bad light for diabetics because the body breaks them down to glucose, which impacts blood sugar levels. However, choosing the right carbs can differentiate between a healthy and unhealthy diet for diabetics.

Carbohydrates are essential for every individual, including diabetics. So, choose carbs which have a high fibre content and a low glycaemic index to manage your diabetes effectively.

 

Key takeaways

• Carbohydrates are an important nutrient in a balanced diet for diabetics.
• Your body breaks down carbohydrates into glucose, which affects blood sugar levels. As such, proper carb intake is important for diabetics.
• Diabetics can choose healthy carb options like whole grains, non-starchy vegetables, whole grain oats, quinoa, nuts, lentils, legumes, etc.
• Choosing the right food options and eating in moderation are key to managing diabetes while including carbohydrates in your diet.

 

Frequently Asked Questions (FAQs)

 

1. What is the meaning of glycaemic index?

The glycaemic index evaluates how fast carbohydrate-containing food items take to raise blood glucose. If the glycaemic index is low, the time taken to raise blood sugar is high and vice versa. As such, food items with a low glycaemic index are better for diabetics.⁸

 

2. What is the ideal type of carbohydrate for diabetics?

Complex and unprocessed carbohydrates are suitable for diabetics. These types of carbs are found in whole grains, low-starch vegetables, fruits, legumes, etc.

 

3. Why is fibre an important component of a diabetic’s diet?

Fibre is not digested and is passed out by the body. Soluble fibre helps in lowering blood glucose levels and is thus helpful for diabetics.⁶

 

4. What is the effect of proteins when taken with carbs?

When taken with carbs in the diet, protein helps in slowing down glucose absorption in the blood. This prevents sudden sugar spikes. Moreover, protein helps you feel fuller after a meal.⁹

 

5. Are low-carb diets suitable for diabetics?

Low-carb diets are suitable for diabetics as they limit carb intake and maintain blood glucose levels. However, it is recommended to design the diet on the expert recommendation of suitable medical practitioners.⁹

 

Sources

1. https://idf.org/our-network/regions-and-members/south-east-asia/members/india/
2. https://www.who.int/news-room/fact-sheets/detail/diabetes
3. https://diabetes.org/food-nutrition/understanding-carbs
4. https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html
5. https://www.virtua.org/articles/power-carbs-for-people-with-diabetes
6. https://continentalhospitals.com/blog/best-foods-to-include-in-a-diabetic-friendly-diet/
7. https://redcliffelabs.com/myhealth/food-and-nutrition/10-healthy-carbs-for-people-with-type-2-diabetes/
8. https://medlineplus.gov/ency/patientinstructions/000941.htm
9. https://www.medicalnewstoday.com/articles/325195