With the diagnosis of diabetes comes the recommendation for diet and lifestyle changes. For some people, their blood sugars can be tightly controlled with food and exercise alone. Carbohydrates are the principle food components that raise blood glucose levels. Although no food should be singled-out as "bad," some are better choices than others. Understanding the various types of carbohydrates can help you plan your meals accordingly. Also, a registered dietitian can give you additional tips and suggestions to meet your individualized needs.
Starches
Starches and starchy foods are one of the main categories of carbohydrates. Breads, pastas, rice, cereals and starchy vegetables, such as peas, corn and potatoes are some foods that fall under this category. Starches high in fiber, such as whole grain bread, wheat pasta and brown rice should be chosen over their white counterparts. Likewise, unsweetened cereals high in fiber are better choices than those with refined sugars. Legumes are excellent sources of protein and fiber, and eating a quarter of a large sweet potato can fulfill a carbohydrate serving while also providing vitamins A and C.
Milk and Dairy Products
One cup of milk or 6 oz. of plain yogurt are equivalent to a serving of carbohydrates. The best options in this category are low-fat or skim milk and yogurt that is plain, low-fat or sweetened with artificial sweetener. Avoid whole milk, cream and yogurts with added candies or sugar, which can supply more calories than a bowl of ice cream.
Fruits
Fruit contains natural sugars, but the processing of fruit can change it from a healthy carbohydrate to an unhealthy one. For example, some fruit juices are high in added sugars and some canned fruits are packaged in sweetened syrups. Your best bet is to stick with a small piece of fresh fruit, which is high in vitamins and fiber. For larger fruits such as bananas and grapefruits, a half piece is a serving. Limit fruit juices and choose only those made from 100 percent fruit.
Sweets and Desserts
Although cakes, cookies and sweets may seem like a forbidden food when you have diabetes, no food needs to be completely eliminated from your diet. An occasional treat served in moderation is usually allowed. By choosing healthier treats, you can indulge more often. For example, when a craving for chocolate hits, try a sugar-free hot cocoa or frozen chocolate pop. Sugar-free gelatin or puddings are also healthier options than cakes and cookies. Some foods made with sugar alcohols can cause a laxative effect in some individuals, so paying close attention to the portion size is recommended. Lastly, for many foods and drinks to which you would normally add table sugar, try substituting an artificial sweetener instead. It can provide the sweetness without the dangerous effects of raising your blood sugars too high.
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