People with diabetes should pay more attention to the quality of the carbohydrates they eat than to just avoiding them.
People with diabetes can eat healthy carbs as part of a balanced diet. The most important thing is to pick carbs that don’t raise blood sugar levels too much and give you important nutrients. Here are some examples of good carbs for people with diabetes:
Whole Grains:
- Rice that is brown
- Quinoa
- Steel-cut or old-fashioned oats
- Bread, pasta, and couscous made with whole wheat
- Barley
Beans:
- Lentils
- Chickpeas
- Beans that are black
- Beans from the kidney
- Pinto beans
Vegetables that don’t have starch:
- Greens with leaves, like spinach, kale, and Swiss chard
- Cauliflower, broccoli, Brussels sprouts, and bell peppers
Berries:
- Raspberries, strawberries, blueberries, and blackberries
Potatoes that are sweet:
Sweet potatoes have a lower glycemic index than regular potatoes and are a good source of nutrients.
Seeds and Nuts:
- Almonds
- Chia seeds and walnuts
- Flaxseeds
Dairy or Dairy-Free Options:
- Greek yogurt without sugar
- Cottage cheese
- Almond milk or soy milk without sugar
Whole fruits (in small amounts):
- Apples
- Peaches, pears, berries, and cherries
Lentils
A lot of new research shows that eating more plant-based foods is good for your heart health. This is especially true 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.
Blueberry
If you have diabetes, any kind of berries are a great choice. Blueberries are the best. 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.
How to Handle Carbohydrates:
- Control your portions: To keep your carbohydrate intake in check, pay attention to how much you eat.
- Fiber Intake: Pick foods that are high in fiber because fiber slows down the absorption of sugar and helps you control your blood sugar better.
- Balanced Meals: To help keep blood sugar levels stable, make sure that each meal has a good mix of carbs, proteins, and healthy fats.
- Stay Away from Processed Sugars and Refined Carbs: Cut down on sugary drinks, sweets, and carbs that have been highly processed.
- 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.
ALSO READ 0-Punkte Suppe Weight Watchers – Kohlrabi-Suppe mit Lachs