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A 2019 study published in Diabetes, Obesity and Metabolism journal found that starting with a non-carb, like a protein or vegetable first, and saving carbs for last may reduce blood sugar levels. Here are 11 complex carbs—plus some tasty diabetes-friendly recipes —to add to your menu planning.
This handy guide provides grams of carbohydrates (carbs) for many common foods. Use these lists to help you keep track of the carbs in the foods you eat.
Explore grains from around the world, like quinoa, farro, bulgur wheat, barley, and millet. They cook much in the same way as rice and pack a nutritious punch along with extra flavor. Find out how to choose the most nutritious carbs if you’re living with diabetes.
There are three main types of carbohydrates in food—starches, sugar, and fiber. As you’ll see on the nutrition labels for the food you buy, the term “total carbohydrate” refers to all three of these types.
Choose fat-free, low-fat and reduced-fat varieties. They have less saturated fat and cholesterol than whole milk products. Fat-free (skim) or low-fat (1%) milk and yogurt: Each serving from this list contains 12 grams carbohydrate, 8 grams protein, 0-3 grams fat and 100 calories.
Instead of eating just any carb, learn how to choose the healthiest carbohydrate sources for diabetes for full nutritional benefits.
If you're living with diabetes, carbs should be part of your diet and part of each meal to ensure a well-balanced diet. Below is an example of balanced, diabetes-friendly recipes for breakfast, lunch and dinner.
Learn more about “net carbs” and other nutrient claims you might find on the nutrition facts label. Learn about the connection between diabetes and carbohydrates. Find out how counting carbs can help control blood sugar and better manage your diabetes.
For diabetes meal planning, 1 carb serving is about 15 grams of carbs. This isn't always the same as what you think of as a serving of food. For example, most people would count a small baked potato as 1 serving. However, at about 30 grams of carbs, it counts as 2 carb servings.
According to a 2020 research review, a low carbohydrate diet (120 to 225 grams of carbs) or very low carbohydrate diet (20 to 60 grams of carbs) per day appears to produce the most...