Carbohydrates, also called “carbs”, are a type of macronutrient in our diet. Carbs are the body’s main source of fuel. These are of very special importance to people with diabetes because carbohydrates are converted to sugar in the body and must be chosen very carefully.  There are three types of carbs.

"Complex Carbohydrates" also known as "Starches" are made up of sugar molecules connected in long chains. Starches are easily broken down into glucose and quickly raise blood sugar. Examples of starches include starchy vegetables like corn and potatoes. Bread, rice, pastas and cereals also are starches. Overall, whole grain products are desirable starches because they contain fiber and protein that slow down their absorption and conversion to sugar.

 

"Simple Carbohydrates" also known as "Sugars" raise blood sugar quickly and must be chosen very carefully in a diabetic diet. Simple sugars are simple glucose or fructose molecules and are found in vegetables and fruits. Fruits are sweet and raise blood sugar drastically. However, eating the whole fruit is better than drinking just the fruit juice. The whole fruit has fiber to slow digestion. Even so, whole fruit should be eaten in limited portions. Berries are a good choice of fruit for diabetics, however, because they are lower in carbs.  

Simple carbohydrates or sugars also include white table sugar, cane sugar, corn syrup, maple syrup, brown sugar, molasses, honey, juices, sodas, beer and wine. 

Fiber is a long carbohydrate molecule that cannot be completely broken down completely by the body. This beneficial carb helps us feel full, slows the release of sugar into our bloodstream, aids in digestion and lowers cholesterol. Fiber is found in whole fruits, whole vegetables, beans and whole grains. I think of fiber as a magical nutrient because it can slow down the rise in blood sugar when eating a meal. Have fiber with every meal and snack to maintain more level blood sugar levels.

 

Yes, you should still eat carbs if you are a diabetic! The key is to pick carbs that are also high in fiber and/or protein or are digested more slowly, resulting in a more gradual rise and fall in blood sugar levels. Also, smaller portions may be necessary to avoid blood sugar spikes. Some of the best carbs for diabetics are:

Everyone is different, however, and what raises my blood sugar may not affect yours as much. The best way to know what works for you is to try different foods and test your blood before eating the food and 2 hours afterwards. If your blood sugar is over 180mg/dL after the meal, then that is too high and you likely need to eat a smaller portion of the carb or choose a different carb. Another sign that the meal spiked your sugar is if number 2 hours after the meal is 30 points or more higher than the pre-meal number.