Carbs, or carbohydrates, are crucial for diabetes control. Of all macronutrients -- protein, carbohydrates and fat -- carbs is the one that has the largest impact on blood glucose levels. Therefore, it is important for diabetics to be aware of their carbohydrate intake and to maintain it as consistently as possible from meal to meal and from day to day. The American Diabetes Association recommends aiming for 45 g to 60 g per meal. However, not all carbs have the same impact on blood sugar levels. The best carbs pack more health-protecting nutrients and filling fiber, in addition to having a low glycemic index, or low GI, which helps keep blood sugar levels more stable.
Fruits
Fruits are a great carb choice because they are loaded with vitamins, minerals and antioxidants that protect your health. It is best to choose whole fruits instead of juices to ensure you get the benefits of the fiber whole fruits contain. Weight control is important for diabetics and fibers can help you to manage your weight by making you feel full longer. Most fruits contain about 15 g of carbohydrates per serving, whether it corresponds to 1/2 cup of fresh fruit, a small apple, a small banana or 10 grapes, according to the American Diabetes Association. Moreover, most fruits have a low GI -- below 55 -- which means that they do not make blood sugar levels spike and that they help you to better manage diabetes.
Whole Grains
Whole grains, as opposed to refined grains, are good carb options for diabetics. Whole grains provide more nutrients and antioxidants as well as fiber, all of which benefits people living with diabetes. Whole grain bread, whole wheat pasta, brown rice, large oat flakes, barley and quinoa are examples of healthy carbohydrates. Check labels to see how many grams of carbohydrates they contain, as a serving of 15 g of carbohydrates can correspond to either a slice of bread, 1/3 of a cup of rice or pasta or 1/2 cup of oatmeal, according to the American Diabetes Association.
Milk and Yogurt
Low-fat milk and plain yogurt are good sources of healthy, low GI carbohydrates. In addition to providing calcium and protein, these carbohydrates are digested slowly into sugar molecules, which are then released at a slow pace into the bloodstream. A serving of 2/3 cup of plain yogurt or yogurt sweetened with sugar substitutes contains 15 g of good carbohydrates, as explained by the American Diabetes Association.
