Carbohydrates are the body's main source of energy and get broken down into glucose (blood sugar). The three types of carbohydrates---starch, sugar and fiber---raise blood sugar and should be monitored in a diabetic diet to prevent complications. The American Diabetes Association (ADA) does not recommend a low-carbohydrate diet for diabetics, but advocates reading food labels, exercising portion control and limiting certain carbohydrates to maintain a healthy blood sugar.
Grains
Grains are starchy carbohydrates. The ADA and National Institutes of Health (NIH) suggest making half of all grains whole grains like brown rice, oatmeal, whole grain bread and pasta, popcorn, millet and buckwheat. They are good sources of fiber, which regulates blood sugar, promotes satiety and benefits the heart by lowering cholesterol. Federal guidelines recommend six ounces of grain daily for the average adult and 25 to 35 g of fiber.
Fruit
Fruit contains carbohydrates and other essential nutrients like vitamins, minerals and fiber. One serving of fruit is equal to one small fruit, half a cup of fresh or frozen berries or half a cup of fruit juice. Regulate sugar and carbohydrates by choosing canned fruits packed in water and dried or frozen fruits with no-added sugar. The NIH recommends eating whole fruit more often than fruit juice because the fiber in a piece of fruit is more filling.
Starchy Vegetables
Starchy vegetables act more like carbohydrates than other vegetables and raise blood sugar. Peas, potatoes, corn, sweet potatoes, pumpkin and winter squash should all be portioned carefully.
Dairy
Dairy products contain naturally occurring carbohydrates and calcium. The ADA advocates consuming low-fat and non-fat dairy products to reduce calories and fat that can contribute to obesity and other chronic diseases when eaten in excess. The best dairy products also contain no added sugar, like plain yogurt and regular milk.
Processed Foods
Limit candy, snacks, desserts and beverages that are processed with lots of added sugar and high in carbohydrates. They also tend to be high in calories, but lack vitamins, minerals and essential nutrients. The ADA suggests reading ingredient lists and nutrition facts labels on packaged products to determine how much and what type of sugar is used. Common sugary ingredients are brown sugar, molasses, honey, beet sugar, cane sugar, turbinado, maple syrup, high fructose corn syrup, sugar cane, confectioner's sugar, powdered sugar, glucose, sucrose and fructose. Sugar-free foods made with artificial sweeteners are okay in a diabetic diet because they are low in carbohydrates and do not elevate blood sugar.
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