What's the deal with carbohydrates?
When it comes to carbs and diabetes, the information can be confusing. Here’s what you need to know.
What are carbs and why are they important for people with diabetes? A carbohydrate is a nutrient that serves as the body’s main energy source. “Our bodies use carbohydrates for energy in the form of glucose,” explains Katy Hawkins, RD, a certified diabetes educator based in Pittsburgh. “Carbs may also provide nutrients, such as fiber, vitamins, and minerals.” But if you eat more carbs than your body can use, the glucose remains and your blood sugar level rises, presenting a problem for people with diabetes, who are already working to maintain a healthy blood sugar level. As a result, carbohydrate intake management is an important part of healthy nutrition for people with diabetes.
Carb management
If you’re living with diabetes, discuss with a dietitian or health care provider how to best manage your carbohydrate intake. For some people, simply managing portions is sufficient; for others, picking and choosing preferable carbs may be more appropriate. The American Diabetes Association (www.diabetes.org) website provides tips on how to create a healthy, balanced plate and how to keep your carb intake level at each meal.
What is carb counting?
Carb counting can be a helpful way for people with diabetes to manage their blood glucose levels. This means being aware of the number of carbs you consume in a meal or a snack or over a day and balancing that with your medication intake and physical exercise. Check with your dietitian or health care provider whether carb counting is an appropriate method for you.
Which foods contain carbs?
All carbs affect blood sugar levels, so it’s important to pick the healthiest options. Remember to watch your portion sizes, too.
Healthy sources of carbs include:
- Starches – whole grains, e.g., brown rice, oats and barley, bread, cereal, pasta, crackers
- Vegetables – leafy greens, mushrooms, broccoli
- Fruits – berries, avocado, no-sugar-added applesauce
- Pulses – chickpeas, lentils, legumes
Talk to your dietitian or diabetes educator about what foods are the best carb choices for your diet.
