Best and Worst Carbohydrates for Diabetics: Foods to Eat and Avoid for Blood Sugar Control

KOMPAS.com – Data from the Ministry of Health in 2018 shows that diabetes sufferers in Indonesia are estimated at around 10 million people.

This figure could increase by 2030 to up to 30 million people if there is no adoption of a healthy lifestyle.

In general, having diabetes means that the body does not produce enough insulin or cannot use it properly. As a result, there is too much blood sugar in the bloodstream.

Diabetics are often not advised to eat foods that contain carbohydrates because they can increase blood sugar quickly.

However, not all carbohydrates are bad. Some foods can actually be useful in managing blood sugar.

Read also: 5 Fruits that are Good for Diabetics to Eat

According to the American Diabetes Association (ADA), carbohydrates can be part of a diabetes-friendly diet, depending on personal daily needs.

Simple carbohydrates often found in ultra-processed foods, such as white bread and sugary drinks, are quickly absorbed into the bloodstream causing a rapid spike in blood glucose.

On the other hand, complex carbohydrates, which are usually rich in fiber and found in whole grains, fruits and vegetables, are digested more slowly providing a steady release of energy and preventing sharp blood sugar spikes.

This doesn’t mean that simple carbohydrates should be avoided altogether, but they should be consumed in certain amounts and balanced with other nutrients. Therefore, consult your doctor first.

So, here is a list of “bad” carbohydrates that diabetics can consume.

Read also:

“Bad” carbohydrates that can be consumed by diabetics

1. Potatoes

“White” carbohydrates tend to be placed on the off-limits list for diabetics.

But potatoes are fine. This starchy vegetable contains fiber, if consumed with the skin.

According to the United States Department of Agriculture (USDA), each baked medium russet potato contains about four grams of fiber.

Apart from that, research in the 2022 edition of the journal Advances in Food and Nutrition Research revealed that this type of potato also contains protein.

If you want to eat potatoes, diabetics are advised to choose potatoes that are processed in a healthy way, for example baked.

Read also: It’s not just diabetes, these are 6 disease risks due to excess sugar

2. Pasta

Pasta is also known as a refined carbohydrate that is digested more slowly, helping to blunt the blood sugar response.

A 2022 study published in the Journal of Nutrition examined the blood glucose response of consuming three different foods namely pasta, bread, and couscous, which is made from wheat semolina and water.

As a result, pasta, both spaghetti and penne, had lower blood glucose and insulin responses than bread or couscous, even though they were made from the same ingredients and consumed in the same quantities.

In addition, pasta requires more chewing than bread or couscous, and also produces larger particles once chewed and digested.

However, in the end, food portions are still important to pay attention to. 2019 data in the journal Nutrients shows that eating pasta according to the total recommended carbohydrate intake is not associated with worsening blood glucose control, fat gain, or cardiovascular risk factors for people with diabetes.

Read also: Eating Avocados Regularly Helps Prevent Type 2 Diabetes

3. Dried fruit

Dried fruit is often considered too sweet to be consumed in a diabetes-friendly diet.

However, certain dried fruit that is not made with added sugar can be a nutritious addition. Keep paying attention to the portions and read the ingredients.

Prunes, or dried plums, are one example of dried fruit that can be part of a diabetes-friendly diet.

Prunes contain fiber, a nutrient that can help maintain healthy blood sugar. In addition, this fruit has a low glycemic index with less impact on blood sugar levels compared to foods with a high glycemic index.

Read also: Eating Avocados Regularly Helps Prevent Type 2 Diabetes

4. Carrots

Carrots are considered a food that diabetics should avoid, perhaps because they taste naturally sweet. However, carrots actually do not contain high levels of sugar.

According to the USDA, one medium carrot contains about two grams of dietary fiber and only about three grams of natural sugar, two nutrients that can help support blood sugar control.

Reporting from Healthline, carrots are non-starchy vegetables along with cauliflower and broccoli. Non-starchy vegetables are important in a healthy diet, including for diabetes sufferers.

Carrots are also high in antioxidants and vitamins, especially vitamin A, which contribute to overall health.

Read also: Foods Rich in Vitamin A for Health, Not Just Carrots

5. Cereal

Cereals are available in various types, ranging from those with lots of sugar, added artificial colors and flavors without fiber, to whole grain options which are rich in fiber.

Diabetics can still enjoy a serving of cereal, as long as the cereal is made from whole grains and free of added sugar. You can also choose whole wheat cereal which has a number of benefits.

Wheat is one of the foods that is beneficial for diabetes sufferers. This whole grain contains a fiber called beta-glucan, which is known for its ability to lower blood sugar and insulin levels.

A tip for enjoying cereal while managing diabetes is to add flaxseed, chia seeds, or nuts to your bowl to include more fiber, healthy fats, and protein that can potentially help control blood glucose.

Read also: Cereal breakfast alone is not enough for children, see the reasons

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2024-01-09 02:17:00
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