More about Carbohydrates and DM

Understanding Carbohydrates is Important

The component of the diet that has the greatest influence on blood glucose is carbohydrate. Both the amount and the source of carbohydrate found in the foods you eat will influence your glucose level. In some conditions, cooking methods can also affect blood glucose levels.

Understanding carbohydrates can help you prevent or delay type 2 diabetes. 

Types of Carbohydrates

There are three main types of carbs:

  1. Starches
  2. Sugars
  3. Fiber

Out of the three types of carbs, sugars cause the biggest jump in your blood sugar.

Starchy foods include

  • Starchy veggies 
  • Legumes 
  • Grain foods

Starchy veggies include

  • Corn
  • Parsnips 
  • Plantains 
  • Potatoes 
  • Winter squash 
  • Yams

Legumes include

  • Black, pinto, and kidney beans 
  • Black-eyed peas 
  • Garbanzo beans (chickpeas) 
  • Red, brown, and black lentils 
  • Split peas
  • Mung beans

Grain foods include

  • Whole wheat grains
  • Refined grains

Whole grain foods include

  • Barley
  • Bread and other baked goods made with 100% whole wheat flour
  • Brown and wild rice
  • Oats and oatmeal
  • 100% whole wheat grain cereal
  • Pasta made with 100% whole wheat flour
  • Popcorn
  • Tortillas made with 100% whole wheat flour or 100% cornmeal

Refined grain foods include

  • Bread and other baked goods made with white flour
  • Pasta made with white flour
  • White rice

Whole grains contain fiber, vitamins, minerals, and starch, while refined grains contain just starch. You should therefore choose whole grains.

Sugars include

  • Fruit sugar (fructose)
  • Milk sugar (lactose)
  • White, brown, and powdered sugar
  • Corn syrup
  • Maple syrup
  • Honey
  • Molasses

See carbs already made before deciding.

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