What Are Good Carbs for Diabetics?

While carbohydrates are needed to provide the body with energy, a diabetic must cautiously balance his or her intake of carbohydrates, which raise blood glucose and insulin levels. Diabetics, like anyone else trying to eat healthfully, must take the time to read food labels carefully. It is important to know what you are eating, as even diet foods can be deceiving, often substituting more sugar for fat calories. In order to maintain healthy blood glucose levels, diabetics must manage what they eat, especially the types of carbohydrates they consume.

Glycemic Index

Carbohydrates with a low glycemic index stabilize blood sugar levels and insulin production. These are "good carbs," or better known as complex carbohydrates. Foods in this category suppress appetite, thereby aiding in weight loss. For individuals with Type 2 diabetes, losing pounds can significantly lower blood glucose levels. On the other hand, "bad carbs," or simple carbohydrates, have high glycemic content. Processed and junk foods fall into this category. Foods with a glycemic index below 55 are considered to be low, and therefore, include most fresh fruits and vegetables. Other foods with a low glycemic index are whole grain breads and wheat pastas, peanuts, fruit juices, rice, bran, wheat, and barley cereals, milk, and low-fat yogurt. Many common foods fall between the low and high indexes (see Resources).

Fiber

Carbohydrates high in fiber content help individuals to avoid overeating because they cause a person to feel full longer. Fiber also helps to lower cholesterol levels by creating bulk that moves cholesterol out of the body. For diabetics who often have high levels of bad cholesterol, this is a good thing. Most foods high in fiber also have a lower glycemic index, which means that it takes food longer to break down into glucose during digestion. As a result, blood sugar rises slowly. In addition, foods with greater thermic effect boost metabolism and promote fat burning. Thermic effect relates to how many calories your body burns in order to digest food. Foods high in protein and fiber provide the most thermic effect. However, you must eat regular meals, preferably every two to three hours, to get the most benefit.

Fruits/Vegetables

Include lots of fresh fruits and leafy, green vegetables, along with green beans, asparagus, zucchini, and broccoli in your daily diet. Legumes, pinto beans, kidney beans, white northern beans, and chickpeas are carbohydrates that can add both fiber and protein to salads without adding a lot of extra calories. A healthy diet filled with good carbs should always include one or two servings of fresh fruits and vegetables with every meal, and at least two servings of leafy, green vegetables each day.

Energy Density

Carbohydrates that are low in energy density can help diabetics maintain their weight by providing a continuous supply of energy. Legumes and fresh fruit, which are low in energy density, make you feel full although you are eating fewer calories. There are also a wide variety of fruits and vegetables that contain mostly water. These foods provide volume but few calories. Keep in mind, however, that foods that are high in energy density also tend to be high in calories for just a small serving portion.

Bad Carbs

Bad carbs generally provide empty calories with little or no nutritional value, a factor that can lead to a higher risk of diabetes. Processed foods from which the fiber has been removed are examples of bad carbs. Baked goods, white breads, snack foods, diet soft drinks, candy, and pasta all fall into the bad carbs category. Many of these foods contain bleached flour, refined sugar, preservatives, and artificial flavorings and colorings.

Caution

Since the fat and protein in meat takes longer to digest, blood glucose levels do not rise as quickly when a person eats meat. Yet, despite studies showing that protein causes little if any change in a diabetic's blood glucose level, it is still important to monitor blood sugar within two to three hours after eating a meal. While meat is not usually counted as a carb, foods high in saturated fat and protein can cause weight gain, which makes it even more difficult for diabetics to manage their disease.