Contrary to popular belief, people with diabetes do not have to avoid all carbohydrates. According to EatingWell, a nutritionist explains five purportedly “bad” carbohydrates that may help with blood sugar control.
- Potatoes: Though they are categorized as “white” carbohydrates, potatoes include a significant amount of fiber and protein, especially when eaten skin-on. People with diabetes should choose heart-healthy meals such as baked potatoes rather than deep-fried ones.
- Pasta: Although it is classified as a refined carbohydrate, research indicates that pasta’s starch digests more slowly, leading to a more regulated blood sugar response. Diabetes sufferers are advised to eat pasta with vegetables, lean protein, and healthy fats, with a focus on portion control.
- Dried Fruit: Prunes are one example of a dried fruit that can be a nutrient-dense addition to a diet that is diabetes-friendly. Because of their low glycemic index and fiber content, prunes may help maintain normal blood sugar levels. It’s best to watch portion quantities, and dried fruits free of added sugar are recommended.
- Carrots: Carrots don’t contain a lot of sugar, despite their inherent sweetness. Carrots help regulate blood sugar since they have little natural sugar and about 2 grams of dietary fiber per medium carrot. Carrots are also a great source of vitamins, including vitamin A, and antioxidants.
- Cereal: A diabetes-friendly diet can include whole-grain, high-fiber cereals free of added sugar.
- Oat-based cereals in particular are beneficial to your health because they include beta-glucan, a fiber that lowers insulin and blood sugar. It is advised to improve the nutritional profile by including almonds, chia seeds, or flaxseed.
- The dietician emphasizes the need for attentive eating and takes into account the total nutritional content when suggesting that these so-called “bad” carbohydrates be included in a balanced diet for those with diabetes.