People with diabetes need to control their carbohydrate intake in order to control their blood sugar levels. Carbohydrate, whether it comes from starch or sugar, is converted into sugar once digested, and is responsible for raising blood sugar levels after eating. Although those with diabetes are typically urged to consume between 45 and 60 g of carbohydrates at each meal, some diabetics prefer the low-carb approach, which was actually shown to be quite effective for diabetes management, as pubilshed in the July 2005 issue of "Nutrition & Metabolism." Grains, flours, legumes, starchy vegetables, fruits, many beverages, sugar and desserts constitute the main source of carbohydrates in the American diet.
Spinach
Spinach is a great low-carb vegetable, either raw in a salad or cooked in an omelet for example. A cup of fresh, raw spinach provides only 7 calories, 1.1 g carbohydrates and 0.7 g fiber, which is the equivalent of only 0.4 g of net carbs. If you are following a low-carb diet to optimize your diabetes control and achieve and maintain a healthy weight, track your intake of net carbs. Net carbs refer to the carbs minus the fiber and correspond to the digestible part of the total carbohydrates.
Berries
Of all fruits, berries have the lowest carbohydrate content. For example, a cup of strawberries contains 49 calories, 11.7 g carbohydrates, 3.0 g fiber and only 8.7 g net carbs; half a cup of blueberries, 42 calories, 10.7 g carbohydrates, 1.8 g fiber and only 8.9 g net carbs; a cup of blackberries, 62 calories, 13.8 g carbohydrates, 7.6 g fiber and only 6.2 g net carbs; a cup raspberries, 64 calories, 14.7 g carbohydrates, 8.0 g fiber and only 6.7 g net carbs; and a cup of whole fresh and unsweetened cranberries, 46 calories, 12.2 g carbohydrates, 4.6 g fiber and only 7.6 g net carbs.
Leafy Greens
Leafy greens of any kind constitute a good foundation for a low-carb salad. A cup of shredded lettuce, for example, provides only 4 calories, 0.6 g carbohydrates and 0.3 g fiber, for a net carb content of only 0.3 g.
Mushrooms
Sauteed mushrooms are a very tasty addition to a low-carb meal based on a generous serving of steak or chicken breast. A cup of whole mushrooms provides 21 calories, 3.1 g carbohydrates, 1.0 g fiber and a total of only 2.1 g net carbs.
Avocado
A small avocado contains 227 calories, most of which are from healthy monounsaturated fat, 11.8 g carbohydrates, 9.2 g fiber and only 2.6 g net carbs. Avocado fits very well within a low-carb eating plan for diabetics. Add avocado to your salads, omelet or as a topping for your salmon.
Cauliflower
Cauliflower is a popular vegetable for people following a low-carb diet because it can be mashed with butter to mimic mashed potatoes. A cup of raw chopped cauliflower contains 27 calories, 5.3 g carbohydrates, 2.1 g fiber and only 3.2 g net carbs.
