Good Carbohydrate Foods for Diabetics

We are all aware that carbohydrates are converted into glucose upon consumption and digestion, and then absorbed into the bloodstream to provide energy to the body. However, in the case of diabetics, controlling glucose levels is difficult as the body does not produce enough insulin to keep these levels in check.

This can cause the glucose levels to rise leading to high blood sugar and then lead to several other problems. Carbohydrates are essential for the healthy function of every body. Diabetics cannot and should not stop the consumption of carbohydrates, but they do need to control the amount of carbohydrates they consume.

Fortunately, there are some good carbohydrates that they can consume without affecting their blood sugar levels. Here, we discuss what these good carbohydrate foods for diabetics are.

The good carbohydrates for diabetics are those that have a low glycemic index, are digested slowly by the body because of the high amount of fiber in them, and are capable of maintaining the blood glucose levels in the body. As such, these are safe carbohydrates that can be consumed by them. Here's a list of the carbohydrates that diabetics can eat:

• Breakfast Cereals: Among breakfast cereals, rolled oats (not the instant variety), oat bran, and whole grain or multigrain muesli are the best choices. Enjoy these with low fat milk and a small amount of nuts such as almonds or walnuts.

You may also add unsweetened dried fruits such as peaches, figs, and apricots to the cereal to make it wholesome.

• Bread and Pasta: Whole grain breads such as rye, pumpernickel, or multigrain breads are healthy for consumption. Diabetics may consume a small amount of pasta, or better still, wheat pasta that can easily be prepared lightly (preferably in a tomato base) to prepare a fulfilling meal.

These pastas may also be added to salads, while the breads would make great accompaniments to soups when toasted.

• Fruits: Healthy carbohydrates come from fruits such as apples, kiwi, pears, oranges, peaches, and plums. Bananas that have just ripened and are not soft are also healthy. Diabetics should avoid fruits such as grapes.

Ensure a fruit is a part of every meal you consume, particularly breakfast.

• Legumes: Under legumes that are good sources of carbohydrates for diabetics, come a variety of beans such as chickpeas, kidney beans, and peas.

Baked beans are also good, but the canned varieties usually contain a lot of sugar, and should be consumed in controlled amounts.

Haricot beans and the aforementioned beans can be consumed safely in salads and other preparations, in a kidney bean and brown rice risotto for instance.

• Vegetables: Vegetables that are safe for consumption include sweet potatoes, yams, and corn. Potatoes may be consumed in very limited amounts, only boiled or baked.

• Rice and Other Grains:  Brown rice, bulgur wheat, barley, buckwheat, and couscous are healthy carbohydrate choices for diabetics. Enjoy these cooked with other vegetables and a multitude of seasonings of your choice.

The amount of these foods you consume also matters. Every meal should contain at least one carbohydrate. The amount will differ from individual to individual as there may be variations in how the body reacts to the intake of carbohydrates.

In order to understand how much you should consume, it is imperative that you consult a certified nutritionist or your doctor.

As mentioned earlier, the fiber in these foods also helps control the blood sugar levels and slow down the conversion rate of carbohydrates to glucose. This is why the aforementioned foods are considered as good for diabetics. Add them to your diet and you will find that you lead a healthy life with controlled sugar levels.

Disclaimer: This story is for informative purposes only. Do not make any changes to your diet if you are diabetic, without consulting your doctor, who will tell you what and how much to consume to maintain healthy blood sugar levels.