Carbs for diabetes? If someone has been diagnosed with diabetes, it doesn’t mean that they have to give up carbohydrates forever. It is only the refined and the processed carbs that are harmful to people with diabetes. The complex carbohydrates, consumed in moderation, are an essential constituent of a diabetic’s meal plan. The key is to choose carbs that are rich in fiber and nutrients so that they are digested slowly and the energy released is gradual.
We bring you a list of best carbs for diabetes:
Eating oats for breakfast could be the healthiest habit you could adopt. Instead of having a sweeter version, opt for a savory recipe. Add vegetables of your choice. Oats are a complex carb, so they provide nourishment without compromising the blood sugar levels. Also, they are the only cereal which is as rich in proteins as carbohydrates.
- Whole Grains
Whole grains take longer to be digested and release their energy slowly. This leads to a gradual spike in the blood sugar. Choose whole wheat bread, pasta, oats, barley, and quinoa for best results.
- Sweet Potato
Sweet potato is a healthier option. It has more nutritious value and is digested gradually, thus proving to be good for people with diabetes. Eat boiled, roasted or baked for better calorie control.
- Apples and Pears
Both these fruits have high fiber content and are low in sugars. Have them fresh and not in the form of juices as the drinks are devoid of fiber.
- Brown Rice
Whole brown rice is a better meal option than the white rice, which is a refined variety. It has more fiber and more nutrients intact in its kernel.
Pulses and beans are rich in protein and fiber. Plus they provide Potassium, a mineral needed for efficient blood pressure control. Most diabetics suffer from high blood pressure, and lentils are a great way to control it through diet.
Rich in probiotics, calcium, and protein, yogurt is easy on the stomach and has very less quantity of carbohydrates. It boosts immunity and helps strengthen bones.
Berries are rich in essential vitamins and minerals and are low in sugar. They are rich in phenols, anthocyanins, and flavonoids that help in boosting immunity. They reduce inflammation, an important factor that contributes to susceptibility to diabetes. They are also anti-cancer.
- Squash Vegetables
Pumpkin, butternut squash, and other varieties are one of the best vegetables for people with diabetes. They are rich sources of fiber and essential nutrients like beta-carotene- which the body converts to vitamin A that contributes to healthy vision and skin, vitamin C- which boosts immunity and manganese.
Don’t skimp on the milk and cheese just because you have diabetes. Both are nutritionally rich food while being low in carbohydrate content.
Being a person with diabetes doesn’t mean that you have to sacrifice carbohydrates. You have to make smarter choices and do portion control to keep your blood sugar in check and eat the right carbs for diabetes.