Diabetics need to closely monitor their carbohydrates in order to better manage their blood sugar levels. Carbohydrates are found in many foods, including starchy vegetables, grains, milk, yogurt, legumes, candies, sugar, sweets and desserts. Because carbohydrates have the most impact on blood sugar levels, there are specific recommendations to help people with diabetes get the right amount and the right types of carbs to improve their diabetes control.
Types of Carbs
Diabetics should get most of their carbohydrates from fruits, vegetables, whole grains, legumes and low-fat milks to optimize their health and blood glucose control, according to the Nutrition Recommendations and Interventions for Diabetes published in January 2008 by the American Diabetes Association in "Diabetes Care". Choosing these healthy unprocessed foods as your main source of carbs will help you meet your nutritional needs as these foods are loaded with vitamins, minerals and antioxidants. In addition, their carbohydrates are metabolized at a slower pace compared to processed foods, which can help avoid blood sugar levels spikes after eating.
Amount of Carbs
Regarding the recommended amount of carbohydrates to be consumed by diabetics, the minimum daily amount correspond to 130 g, according to the American Diabetes Association. More specifically, the ADA advises that the right amount of carbs to aim for at each meal should range between 45 and 60 g. Consuming the proper amount of carbohydrates is essential to maintain optimal blood glucose levels.
Fiber-Rich Carbohydrates
Fiber belongs to the carbohydrate group of nutrients and should be increased in the diet of most people living with diabetes. The recommendation is to aim for 14 g of fiber per 1000 calories consumed, which corresponds to 25 to 38 g of fiber a day for most people, according to the American Diabetes Association's "Nutrition Recommendations and Interventions for Diabetes" published in January 2008. Include more legumes, fiber-rich cereals containing at least 5 g of fiber per serving, fruits, vegetables and whole grains to help you reach this target.
