Despite what you may have heard, not all carbohydrates need to be avoided when you have diabetes. In fact, some carbs that have been labeled as “bad” or off-limits may actually offer some benefits if you’re actively trying to manage your blood sugar.
Having diabetes means your body doesn’t make enough insulin or can’t use it as well as it should, resulting in too much blood sugar staying in your bloodstream. More than 37 million Americans have diabetes, according to the American Diabetes Association.
Managing diabetes effectively involves a combination of dietary modifications, regular physical activity and consistent monitoring of blood glucose levels. In certain cases, your doctor may also recommend taking certain medication to help regulate glucose levels.
Including Carbs When Managing Diabetes
There isn’t a macronutrient that is as misunderstood as carbohydrates. With some claiming that carbs should be extremely limited and others calling carbs A-OK, the conflicting information can leave a person scratching their head.
According to the ADA, carbohydrates can (and should) be a part of a diabetes-friendly diet, as long as the right carbs are emphasized and others are limited—or avoided, depending on your personal needs.
Simple carbohydrates, often found in ultra-processed foods like white bread and sugary beverages, are quickly absorbed into the bloodstream, which can lead to rapid spikes in blood glucose. On the other hand, complex carbohydrates, often rich in fiber and found in whole grains, fruits and vegetables, are digested more slowly, providing a steady release of energy and preventing sharp peaks in blood sugar.
This is not to say that simple carbohydrates should be completely avoided, but they should be consumed in moderation and balanced with other nutrients. Ensuring a diet rich in complex carbohydrates and fiber can help maintain steady blood sugar levels and overall health if you have diabetes.
“Bad” Carbs You Should Be Eating When You Have Diabetes
- Potatoes
