8 Healthy Carbohydrates for People with Diabetes

The body of diabetics is unable to digest carbohydrates perfectly. Insulin is a hormone that functions to process glucose in the body. In diabetics, insulin is not produced in sufficient quantities. Therefore, blood sugar in diabetics is always high. This causes various difficulties for people with diabetes, especially in sorting out food that must be consumed.

Carbohydrates are usually the biggest portion of our daily diet, especially for Indonesians who are accustomed to eating rice. But if you suffer from diabetes, eating rice and other carbohydrates can be a concern because if not done properly, there is a possibility your blood sugar will actually increase.

What are the Types of Carbohydrates?

Carbohydrates can be divided into several types, namely:

  • Starch. Foods that contain high starch include legumes, corn, potatoes, wheat, rice and kidney beans.
  • Sugar. There are two types of sugar: sugar that is naturally present in a food for example sugar that is found in fruits. Another one is sugar obtained from the process of making food, for example sugar found in pastries. Syrup and honey are drinks that contain sugar too.
  • Fiber. Fiber is usually found in fruits, vegetables, seeds and nuts. Usually foods that contain fiber. Fiber is very useful to help smooth digestion. Fiber is also highly recommended for dieting.

What Foods Have Good Carbohydrates for Diabetics?

For diabetics, you don't need to worry because there are friendly carbohydrates to be consumed by diabetics. These foods are:

1. Wheat

Wheat is a good carbohydrate for consumption by diabetics. Foods that are included in the type of wheat is oatmeal. Eating oatmeal that is good for diabetics is not to add sugar and avoid oatmeal that contains sugar. Based on a review of studies conducted by Beijing scientists reviewed by Reader’s Digest, consuming oatmeal can make low blood sugar levels.

2. Red rice

Red rice is also good for diabetics. The fiber contained in red rice is able to slow down the absorption of sugar in the blood. This is also the reason red rice is recommended for consumption not only by diabetics, but also for those on a diet program.

3. Grains and nuts

If you eat canned grains, don't forget to wash them first, because washing them first can get rid of salt by 40%. In addition to sugar levels, what needs to be considered by diabetics is salt levels.

4. Apples

As we know, apples are sweet fruit. You do not need to worry because the sweet taste is sugar that is formed naturally. If you want to eat apples in the form of juice or smoothies, avoid making apple juice by adding sugar.

5. Sweet potatoes

Consuming sweet potatoes will not raise your blood sugar level suddenly. Sweet potatoes are good for consumption because they contain beta carotene which is good for preventing various diseases.

6. Whole wheat pasta

If diabetics like this Italian food, don't worry. However, make sure the pasta is pasta from whole wheat or whole wheat. Tips for consuming pasta for diabetics is to add vegetables that do not contain starch. One vegetable that does not contain starch is broccoli.

7. Berries

Fruits like strawberry, blueberry, and raspberry are also good for consumption. Berries have low calories but are rich in fiber. According to the European Journal of Nutrition, which is reviewed Everyday Health, berries are good for controlling blood sugar in diabetics.

8. Wheat bread

If you like breakfast with bread, you can replace regular bread with whole wheat bread. According to the Annals of Epidemiology written by Everyday Health, replacing your carbohydrates with whole grains will reduce the risk of diabetes, and reduce its development.

What Should You Avoid?

There are some foods that you should avoid because they have high sugar levels. Here is a list:

  • Chocolate milk
  • Milk that has flavor, including soy milk
  • Syrup
  • Foods that contain artificial sweeteners
  • Candy

Are you still worried about the carbohydrates you consume? No need to worry, you can switch to healthier carbohydrate food choices above.

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