5 Healthy Carbohydrates for Your Diabetes Diet



Living with diabetes doesn’t mean you have to avoid carbs altogether. In fact, your body needs them for energy. The key is to choose the healthiest carb-containing foods for your diabetes diet. Here are 5 healthy carbohydrates you should be eating:

1. Dairy Provides Key Nutrients, Such as Calcium and Protein

Dairy provides key nutrients like calcium and vitamin D, which are important for bone health. Choose low-fat or fat-free milk, yogurt, and cheese to keep your blood sugar in check.

Nonetheless, because weight control is so important for regulating blood sugar, some RDs will suggest nonfat dairy for persons with diabetes. Consult your healthcare provider to determine which sort of dairy is best for your diet and blood sugar objectives.

2. Beans Are a Fiber-Packed Source of Carbohydrates

Beans are a fiber-packed source of carbohydrates. They’re also low on the glycemic index, which means they won’t cause your blood sugar to spike. Choose black beans, kidney beans, lentils, or any other type of bean for a healthy carb option.

3. Many Fruits Are Also High in Fiber

Many fruits are also high in fiber, which is important for diabetes management. Apples, oranges, bananas, and berries are all good choices. Whole grains contain both fiber and complex carbs. Opt for whole grain breads and pastas, brown rice, and quinoa. Legumes such as beans, lentils, and chickpeas are also excellent sources of fiber and complex carbs. Starchy vegetables like potatoes, corn, and peas are healthy carb choices as well. Dairy products like milk, yogurt, and cheese contain carbohydrates too. Choose low-fat or fat-free options when possible.

4. Berries Are Lower in Sugar

Berries are a great source of fiber and antioxidants. They’re also lower in sugar than other fruits, making them a good choice for people with diabetes.

5. Vegetables Offer Important Nutrients and Help You Feel Full

Vegetables offer important nutrients and help you feel full. They’re also low in calories, making them a great choice for people with diabetes.


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