Diabetes is a chronic condition that not only leads to physical symptoms, such as frequent thirst, increased urination, fatigue, and blurry vision, but can also impact the quality of your life. To ensure proper management, one must pay attention to their lifestyle choices, particularly their diet. Carbohydrates are essential macronutrients necessary for the body. However, it is often linked to high blood sugar levels, which can complicate things for diabetics. We spoke to two experts to understand the role of carbs for healthy living and how it can be incorporated in a diabetes patient’s diet.
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Can Diabetics Eat Carbs?
Carbohydrates are one of three main nutrients, along with protein and fats, found in foods and drinks. Your body breaks down carbohydrates and converts it into glucose or blood sugar, which acts as a source of energy for your body’s cells, tissues, and organs.
The question whether diabetes patients can consume carbs or not trickles down to their choice of carbs and in what quantity they have them. According to a study published in the Indian Journal of Medical Research, excess consumption of carbohydrates can prove harmful for diabetics and is linked to both the susceptibility to Type 2 diabetes and poor control of the condition. However, Dr Anurag Aggarwal, Consultant-Internal Medicine, Fortis Escorts Hospital, Faridabad, said, “Individuals with diabetes can include carbohydrates in their diet, given that they choose complex carbohydrates that are high in fibre and have a lower impact on blood sugar levels.”
“The key is to manage portion sizes and distribute carbohydrate intake throughout the day, rather than consuming a large amount in a single meal. Ideal carbohydrate intake is based on individual factors such as age, weight, activity level, and diabetes management goals,” he added.
Top Carbohydrates For Diabetics
Geetika Patni, Nutritionist and Certified Yoga Expert, GOQii Expert coach, suggests right proportion of complex carbohydrates, added in the diet at the right time of the day, help diabetics to maintain their nutrient profile, prevent deficiencies and manage blood sugar levels better.
Some of these carbohydrates include:
Apple
High in dietary fibre, apples are the best fruits for diabetics. Other fruits like guava, berries and pear also help diabetics to enjoy goodness of nutrients while keeping their blood sugar levels in range.
Whole Oats
Whole oats contain soluble fibres which prevents sudden spikes of sugar levels. Also heart friendly, make sure to eat in moderation and prefer steel-cut oats for the best nutrition.
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Quinoa
A blend of protein, fibre and complex carbohydrates, quinoa has a low impact on blood glucose level.
Beans
All varieties of beans and legumes are good for diabetics, because of their significant protein and fibre content. Consuming beans also helps in improving gut bacteria, apart from preventing blood sugar spikes!
Carrot and cucumber
Carrots and cucumbers as well as broccoli and cauliflower are non-starchy vegetables, helpful in keeping blood sugar levels in range.
“Dietary modifications alone are not sufficient for diabetics, it is really important to follow an exercise regimen, manage stress and cut down any unwanted habits of smoking or alcohol, to keep blood sugar levels in healthy range. Sleep well and live long,” Patni concluded.