Top 25 Good Carbs for Diabetics

good carbs for diabetics

Living with diabetes does not mean cutting back on everything you like. Learn more about the good carbs for diabetics that will keep your system balanced.

Suffering from diabetes does not necessarily have to be limiting. There are many ways in which you, or the person you love, can live a long and healthy lifes without having to remove every single pleasure. When it comes to food, there are many good carbs for diabetics to satisfy the cravings without putting your health at risk.

To manage your carb intake, it is important to know the current levels of insulin in your body and the  composition of the carbohydrate.

Because carbs can be divided in three major groups (starches, sugars and fibers) it is important to know and understand where exactly these come from and how your body administers its intake, in order to consume the appropriate amounts.

Starch can come in many shapes and forms, and its a huge part of products such as peas, corn, potatoes, beans, lentils and of dry products such as oats, rice and barley.

In the case of sugar, there are those “natural” occurring, like the ones present in milk or fruit, and the synthetic or “added sugar” that appear on heavy syrup, candies, certain baked goods, etc.

Finally, fiber comes from the indigestible part of plant foods such as whole grains, legumes, nuts, vegetables and fruits. These fiber is not digested, but rather passes through the intestines.

Now that we know where these three major groups can be found, it is important to plan your meals around the intake of these good carbs for diabetics. In doing so you can not only know that you are eating healthy and staying on the safe side, but you can also include one or two of your favorite meals here and there.

Consuming carbohydrates for diabetics with Type 2 is particularly important and should be balanced, at all times. For this reason the American Diabetes Association recommends “carb counting” in order to keep track of your consumption.

Carbohydrates counting helps by managing blood glucose levels through counting the number of carbs grams in a meal and matching it to the daily dose of insulin you take. In these cases, good carbs for diabetics are those that are least processed and which can support your nutritional needs.

A list of carbs for diabetics will generally include a few options of all the sub-groups. These carbohydrates for diabetics with Type 2 provide a balanced intake of nutrients, vitamins and minerals without risking glucose levels.

The list of carbs for diabetics includes:

  • Oatmeal
  • Whole Wheat Pasta
  • Bulgur
  • Brown Rice
  • Freekeh
  • Greek Yogurt
  • Sweet Potato
  • Asparagus
  • Avocados
  • Broccoli
  • Carrots
  • Spinach
  • Red Peppers
  • Beans
  • Lentils
  • Nuts
  • Flaxseed
  • Soy
  • Raspberries
  • Red Grapefruit
  • Melon
  • Cranberries
  • Blueberries
  • Apples
  • Fish

And while this is a pretty generic list of carbs for diabetics, there are many ways in which these can be combined to prepare delicious, filling and hearty meals that actually include good carbs for diabetics and won’t compromise your health.

Another good trick for the intake of carbohydrates for diabetics with type 2 diabetes is knowing that protein must and should be added to every meal. The intake of protein and fiber actually prevents the spikes in blood sugar levels by slowing down the digestion process and have the added bonus of keeping your fuller for longer periods of time.

Practicing portion control is also another good way to include good carbs for diabetics in every meal. There are many online boards to help with this step, and it is also a good idea to invest in a food scale and measuring cups to keep everything tracked appropriately.

Rich, hearty and delicious meals don’t have to be boring or limiting. Knowing what types of foods you can have and learning how to control your intake through type, portion and nutritional information is the best way to manage and maintain a healthy lifestyle when living with diabetes.



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