Good & Bad Carbohydrates For The Diabetic

Carbohydrates present a challenge for the diabetic because of the effects that they have on blood sugar. A person with diabetes cannot rely strictly on his body to keep his blood sugar within a normal range. A diabetic may not produce enough insulin or may be resistant to its effects. Therefore, healthy carbohydrate choices that do not adversely affect blood sugar are imperative. Carbohydrates vary in their effects on the body. Some simple guidelines will help you make better choices.

Carbohydrate Limit

To help you decide which carbohydrates are best for you, you can begin with understanding the limit that carbohydrates should have in your diet. The American Diabetes Association recommends that you limit your carb intake to 130 grams per day. This amount is sufficient to provide your body with enough energy to function. It will also provide a means to control unhealthy spikes in blood sugar, a dietary challenge the diabetic must face every day.

Basic Guidelines

Carbohydrates are grouped into two basic categories based on their chemical properties. Simple carbohydrates like fruits and sugar-sweetened foods are easily digested by your body. Complex carbohydrates like brown rice and other whole grains require more time for your body to break down. Thus, eating these types of carbohydrates can help you feel sated longer. Each type of carbohydrate has plenty to offer you from a nutritional perspective. The “Dietary Guidelines for Americans, 2010” recommends choosing nutrient-dense foods over empty calories like sugar-sweetened foods and beverages.

Glycemic Index

When your body digest carbs, it releases sugar into your bloodstream. This effect is measured by a food's glycemic index (GI). This measurement is another important aspect for choosing the best carbohydrates for a diabetic diet. The goal of this management plan is to keep your blood sugar within normal levels and avoid spikes or drops in blood sugar. Therefore, you should avoid consuming foods with a high GI unless you eat them with a protein source and only if they have good nutritional value.

Good Choices

Good carbohydrate choices for the diabetic diet include fruits and vegetables for their carb content as well as their nutritional value. You should also choose nonstarchy vegetables such as carrots or broccoli to avoid spikes in blood sugar. Fiber will provide additional healthy carbs to round out your diet. Whole grains such as brown rice and whole grain breads are fiber-rich dietary sources that will keep you feeling full longer. The American Diabetes Association recommends choosing a variety of carbohydrate sources for a healthy diet.