Carbohydrates are the most commonly found nutrient in our foods. They are found in almost all kinds of healthy and unhealthy foods. Our goal is to identify healthy carbohydrates and add them to our meals. Carbohydrates are essential for energy as they are broken down and release glucose into the bloodstream. This is mainly why people with diabetes need to ‘watch their carbs.’ But don’t forget that you can’t eliminate carbohydrates, as they are one of the main components of a healthy meal.

What you need to know:

What are carbohydrates and their role in the body?
Carbohydrates and diabetes: Impact of carbohydrates on blood sugar levels
Can people with diabetes consume carbohydrates?
Choosing the right carbohydrates for people with diabetes
How much carbs should a person with diabetes have in a day?

What are carbohydrates and their role in the body?

Carbohydrates, proteins and fat are the three macronutrients in our diets. Carbohydrates are essential for our body. They play a significant role in acting as a source of energy and controlling blood glucose and insulin metabolism. Once the digestive tract breaks down carbohydrates, it becomes glucose, which is consumed for energy. The excess glucose is stored in the muscle tissue and liver when the body requires energy again. Carbohydrates are of three types – starch, sugar and fibers.

Sugar is classified as a simple carbohydrate, which can be broken down quickly and converted to glucose.
Starches are complex carbohydrates, which are made of simple sugars. Your body needs to break starches down into sugars to use them for energy. Starches include bread, cereal, and pasta. They also include certain vegetables, like potatoes, peas, and corn.
Fiber is also a complex carbohydrate. Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat. Diets high in fiber have other health benefits. They may help prevent stomach or intestinal problems, such as constipation. They may also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains.

Carbohydrates and diabetes: Impact of carbohydrates on blood sugar levels

Having diabetes means you will have to keep your blood glucose levels under control. Thus, the effect of carbohydrates on your blood glucose levels is also significant as they will be converted to glucose, and their levels will rise in your bloodstream. If you have diabetes, choose healthy carbs, the right amount to eat, and try to eat slow-digesting carbs with a low glycemic index to prevent any sugar spike. Most importantly, never eliminate carbs from your meal. People with diabetes need carbohydrates to stay energetic and healthy, but only when consumed correctly.

Can people with diabetes consume carbohydrates?

Absolutely! Carbohydrates play a huge role in providing energy to the body and in regulating blood sugar levels. They are also important for brain functions and in maintaining good gut health.

Choosing the right carbohydrates for people with diabetes

The quality and quantity of carbohydrates matter, especially for people with diabetes. They must rely on slow-digesting, adequate carbohydrates of the right choice with a low glycemic index. Your doctor or dietician will guide you to a meal plan that satisfies you, but you must follow the routine. Avoid sugary foods, pasta, processed snacks, alcohol and starchy foods. Instead, choose carbohydrates like barley, lentils, rye and quinoa to prevent uncontrolled blood sugar and provide more nutritional value.

How much carbs should a person with diabetes have in a day?

People can choose to eat a low or high-carb diet, but for people with diabetes, the amount is determined based on various factors such as medical condition, age, comorbidities, etc. Although the American Diabetes Association recommends people with diabetes get about 45% of their calories from carbohydrates, the truth is that it varies from patient to patient. Different individuals have different conditions, and a doctor or dietician can only recommend the right amount after an examination.

High-carb diets may be ruling the market, but several healthier alternatives are available. Here are a few:

Quinoa
Oatmeal
Blueberries
Hard-boiled eggs
Yogurt

Some prefer low-carb diets, while the rest love their carb-loaded meals. Moderation is the way to go for people with diabetes once they have consulted their doctors to enjoy a balance of tasty and healthy food.

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