Carbohydrates—-starches, sugars, and fiber are the nutrients that have the biggest impact on blood glucose levels. But people with diabetes (or at risk for it) don’t have to shun them. Noe do you have to obsessively track the grams of carbohydrates in your diet which some experts recommend for people with diabetes, especially if they use insulin. “It can be overwhelming, especially for older patients,” says David Lam, M.D., of the Mount Sinai Clinical Diabetes Institute.
In addition, certain carbs are rich in fiber, which helps your body better metabolize blood glucose, says Tufts University’s Dariush Mozaffarian, M.D., Dr.P.H. Minimize your intake of refined carbs, such as white bread and white rice, and added sugars, but note that the higher-carb foods below can be part of a healthy diet for people with diabetes.
Sweet Vegetables–Beets, carrots, sweet potatoes, and winter squashes are higher in sugars than green vegetables but are still considered relatively low-carb foods.
Potatoes–A few servings a week may be okay, but frequent consumption could raise type 2 diabetes risk. Mashed or boiled to do so than French fries.
Fruit–It’s rich in nutrients and fiber, and studies so no link to type 2 diabetes. Stick to fresh or frozen fruit, or canned fruit in water. Juice can raise blood glucose levels.
Whole grains–many studies show a strong link between whole grains (such as buckwheat, bulgur, oatmeal, and quinoa) and a lower type 2 diabetes risk. The majority of the grains you eat should be in whole form.
Source: Consumer Reports on Health July 2018
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