Top 7 Healthy Carbs for Diabetics
For individuals with diabetes, it’s important to focus on the quality of carbohydrates rather than strictly avoiding them. Healthy carbohydrates can be part of a balanced diet for people with diabetes. The key is to choose carbohydrates that have a lower impact on blood sugar levels and provide essential nutrients. Here are some examples of healthy carbohydrates for diabetics:
- Whole Grains:
- Brown rice
- Quinoa
- Oats (steel-cut or old-fashioned)
- Whole wheat products (bread, pasta, and couscous)
- Barley
- Legumes:
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Pinto beans
- Non-Starchy Vegetables:
- Leafy greens (spinach, kale, Swiss chard)
- Broccoli
- Cauliflower
- Brussels sprouts
- Bell peppers
- Berries:
- Strawberries
- Blueberries
- Raspberries
- Blackberries
- Sweet Potatoes:
- Sweet potatoes have a lower glycemic index compared to regular potatoes and provide valuable nutrients.
- Nuts and Seeds:
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Dairy or Dairy Alternatives:
- Greek yogurt (unsweetened)
- Cottage cheese
- Almond milk or soy milk (unsweetened)
- Whole Fruits (in moderation):
- Apples
- Pears
- Peaches
- Berries
- Cherries
Tips for Managing Carbohydrates:
- Portion Control: Pay attention to portion sizes to manage carbohydrate intake.
- Fiber Intake: Choose foods that are rich in fiber, as fiber helps slow down the absorption of sugar and contributes to better blood sugar control.
- Balanced Meals: Include a balance of carbohydrates, proteins, and healthy fats in each meal to help stabilize blood sugar levels.
- Avoid Processed Sugars and Refined Carbs: Minimize the intake of sugary drinks, sweets, and highly processed carbohydrates.
- Regular Monitoring: Monitor blood sugar levels regularly to understand how different foods affect your body.
It’s crucial for individuals with diabetes to work closely with healthcare professionals, including registered dietitians or nutritionists, to develop a personalized and sustainable dietary plan. Dietary needs can vary, so what works well for one person may not be suitable for another.
Lentils
Stacks of recent research show that eating more plant-based foods is good for your heart health—and that’s especially important if you have diabetes. Lentils deliver protein, carbs, fiber and iron all in one tasty package.
Apples
High in fiber and sweet, crunchy goodness, apples are less likely to cause spikes in blood sugar than some other fruits. A 2013 study published in the British Medical Journal found that eating more whole fruits—including apples, grapes and blueberries—was associated with a lower risk of type 2 diabetes.
Blueberries
Berries of any kind are a great choice if you have diabetes, and blueberries are a superhero. Low in calories and high in carbs and fiber, they also pack plenty of vitamin C and heart-healthy antioxidants.
Sweet Potatoes
We’re sweet on sweet potatoes for plenty of reasons. They’re tasty, versatile, loaded with carbs, fiber and vitamin A—and easy on your blood sugar, too. Leave the skin on for extra fiber and nutrients.
Yogurt
A dairy superstar, yogurt delivers not only protein, carbs and calcium but also vitamin D—something many people with diabetes need more of. Some research suggests that eating yogurt may even help with diabetes prevention. In one large study, eating yogurt more than 4 times a week was associated with a 24 percent lower risk of developing type 2 diabetes. Stick to plain yogurt—made without any added sugars—and sweeten it naturally with fruit.
Oats
A must-have on our list, oats are rich in soluble fiber, which is slowly digested and absorbed, causing less spikes in blood sugar. It also helps lower cholesterol, so it’s good for your heart health. “That’s important to keep in mind, since heart disease is the No. 1 killer of people with diabetes,” Chaparro says.
Quinoa
High in carbs, protein, fiber and other nutrients, quinoa has a low impact on blood sugar, making it a perfect choice if you have diabetes. It’s versatile, too—try swapping it in for your regular rice or pasta.
