For years now, changing food trends have been alternatively vilifying and glorifying carbs and their role in the diabetic diet. There’ve been numerous articles over the years claiming carbs are both helpful and harmful for diabetics.
So what’s correct? Is there such a thing as good carbs and bad carbs? Can diabetics safely eat carbohydrates without worrying about spiking their blood sugar levels? Let’s find out.
- Carbs 101: What Exactly are Carbohydrates?
- So Which Carbs are Good and Which are Bad?
- Are Carbs a No-No for Diabetics?
- How to Pick the Right Carbs for Managing Your Blood Sugar?
- Don’t Have Time To Read?
Carbs 101: What Exactly are Carbohydrates?
Carbohydrates, or ‘carbs’ for short, are one of three macronutrients, which are foods your body needs in larger amounts to produce energy. The other two macronutrients are protein and fats.
Carbohydrates are basically made up of carbon, hydrogen and oxygen, and are found in most of the foods you eat.
For most people, carbohydrates are the major source of energy. This is because the end product of carbohydrate digestion, glucose (sugar), can be easily utilised by your cells. Though some people can function on a low-carb diet, the nutritional requirements of each body may differ.
Before understanding how to differentiate between good carbs and bad carbs, let’s first get to know the different types of carbs.
Derived from plant-based sources like fruits, vegetables, beans, legumes, whole grains, etc., fibre is a type of carbohydrate that does not get completely digested in your gut. As such, it releases a smaller amount of glucose into your bloodstream, and at a more slow and more stable pace.
Fibre also takes longer to digest, and can absorb water to swell up. This makes you feel full for a longer period of time, which prevents overeating.
Starches are long-chain compounds that are made up of several smaller sugar molecules. They are the most common carb found in your food. Starch is quite similar to fibre in function, i.e. it takes longer to digest.
Sugars like glucose, fructose, sucrose, lactose, dextrose, etc., are the simplest form of carbohydrates that are found in food. They get digested easily and quickly, which leads to increased absorption from your gut and results in a sharp and sudden rise in your blood sugar levels.
So Which Carbs are Good and Which are Bad?
Now that we’ve gained a basic understanding of carbs and their types, let’s try and figure out which carbs are beneficial for your health and which aren’t.
Good Carbs AKA Complex Carbs
Complex carbs are foods that are made up of longer chains of carbohydrates and take longer to digest. They include fibre and starch which raise your blood sugar levels gradually. Complex carbohydrates are also more nutrient-rich and filling. This makes them good for diabetics.
Bad Carbs AKA Simple Carbs
Simple carbs are made up of sugars, which as we previously saw, are smaller compounds that are easily digested. They are not as rich in fibre or nutrients as complex carbohydrates, and can cause drastic spikes and dips in your blood sugar levels. This can make you feel hungrier much sooner, and even lead to sugar cravings, which can further increase your calorie intake. For this reason, simple carbs can be termed as bad for diabetics.
|Food Group||Good Carbs Examples||Bad Carbs Examples|
Fruit juices, sodas
|Grains & starches||
Whole grains like brown rice, whole wheat, millets
Beans, legumes, pulses
Whole wheat bread and pasta
Refined grains like white rice, wheat, refined flour
Baked goods and fried food
White bread and white pasta
Low or non-fat yoghurt
Good Carbs vs Bad Carbs Chart
Are Carbs a No-No for Diabetics?
Not really. Since carbohydrates are a major food group that are an important source of energy, it can be impractical and not quite possible to completely avoid them without making drastic changes to your diet.
Instead of completely cutting out carbs from your diet, you can increase the amount of other macronutrients like protein and healthy fats in your diet, while including more of the ‘good carbs’ in your daily meals and limiting the amount of ‘bad carbs’ you are consuming.
How to Pick the Right Carbs for Managing Your Blood Sugar?
Now that we’ve understood what makes some carbs good and others bad, let’s see how you can make healthier food choices.
Quality of Carbs
As already mentioned, including more unprocessed, whole, and complex sources of carbohydrates in your diet can help control your blood sugar, manage your weight, and improve your general health. These carbs are a more complete source of nutrition and are unlikely to have other unhealthy additions like saturated or trans fats.
Another way to ensure the quality of carbs you are consuming is by checking the glycaemic index (GI) score of that particular food. The GI score of a food is a number assigned to it based on how much it raises your blood sugar levels two hours after eating. The lower the GI score of a food, the smaller blood sugar spike it causes, and the better it is for diabetics.
Quantity of Carbs
Most doctors and nutritionists recommend that diabetics stick to consuming 45 to 60 g of carbohydrates for breakfast, lunch and dinner, and have one snack with about 15 g of carbs between meals. This quantity may vary slightly from person to person, but it is thought to be the ideal amount of carbs for a diabetic adult on a 2000-calorie diet.
You can determine the amount of carbs you are consuming by reading the labels and measuring your portion sizes. Also known as carb counting, this practice can make managing your blood sugar levels much simpler. Carb counting is very important for diabetics that have been prescribed insulin, as it helps them calculate the dosage of insulin to be taken.
Don’t Have Time To Read?
- Carbohydrates or carbs are one of the three major sources of energy found in your food.
- Carbs are digested in your gut and broken down into glucose. Based on the ease of digestion and their structure, carbs can be divided into three types: fibre, starch and sugars.
- Fibre and starch are classified as complex carbohydrates, as they are not completely digested in your gut, which keeps your blood sugar levels stable.
- Sugars like glucose, fructose, sucrose, etc. are classified as simple carbohydrates, as they are easily digested and absorbed into your bloodstream, which leads to a sharper spike and dip in blood sugar.
- Complex carbohydrates are more nutrient-dense, and keep you satiated for longer, whereas simple carbohydrates do not have much nutritional value and can lead to frequent hunger.
- Diabetics need not cut out carbs from their diet completely. Choosing healthier, “good” complex carbs over “bad” simple carbs can help you better manage your blood sugar.
- Use the Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate blood sugar monitoring and other devices to get real-time remote care from the comfort of your home. Also, check out our Diabetes Management Program which provides 360º care. Let’s treat diabetes together.