Rolls, rice and pasta are the stuff of dreams for a carbohydrate addict. Diabetic carb addicts beware --- these refined carbs are nothing more than fluffy table sugar. The rapid rises in blood sugar caused by some carbs can wreak havoc with diabetes. The carbohydrate addict's diet for diabetics will not cut the carbs cold turkey --- rather they modulate carbohydrate consumption through education and self-control.
Whole Grains
Whole grains, such as rolled oats or wheat, will feed that carb need while providing a healthy source of fiber and vitamins. Whole grains differ from their refined counterpart because these carbs still contain a fibrous outer layer composed of bran. The average adult requires 20 to 30 g of fiber daily. Look for carbohydrates containing at least 3 g of fiber on the nutrition label, including whole-grain cereals and wheat snacks.
Counting Carb Intake
Whole grain products are not the only source of carbohydrates. Starches, sugar and fiber will add to that daily carb count. Don't severely restrict the diet, as healthy carbs like nonstarchy vegetables and whole grains provide vitamins and plant chemicals that boost health and vitality. The American Diabetes Association states that a good starting point is roughly 45 to 60 g of carbohydrates per meal. Adjust that limit up or down depending on personal weight and blood sugar variations. If tyour blood sugar remains elevated or fluctuates during the day, cut out some carbs.
Portion Control
Long gone are the days that diabetics could not eat what they pleased. Portion control and awareness of serving sizes allows any diabetic to consume carbohydrates and even junk food in moderation. For instance, ¼ of a medium french fry contains 15 g of carbs that will add to the daily count. Try to fill your plate with vegetables before adding the carbohydrates. Read nutrition labels and follow the recommended serving size of the chosen carbohydrate. A rule of thumb -- 1/3 a cup of pasta is about one serving.
Variations
Starchy vegetables like peas and potatoes may satisfy a carb craving. The American Diabetes Association warns that those in love with carbs may inadvertently be starving their bodies of needed fats and proteins. Add a lean source of protein to each meal for a well-balanced plate of nutrition. A healthy diabetic diet needs to include the entire food pyramid rather than just the carb sources. Lean meats, vegetables and nonfat dairy form a nice complement to the beloved carbohydrates.
