“Carbohydrates provide energy to your body. But not all carbohydrates are created equal. For people with diabetes, choosing whole, unprocessed carbohydrates over refined options and simple sugars is key,” says Erin Palinski-Wade, RD, CDCES, a nutritionist and the author of 2 Day Diabetes Diet. “These carbohydrates are rich in essential nutrients as well as fiber, which can reduce the risk of disease such as heart disease and certain cancers, as well as help to promote a healthy body weight.”
The recommended amount of carbohydrates differs for everyone, and depends on factors like how much you exercise, body size, age, and sex, says Palinski-Wade. It should also take into account your blood sugar goals and any medication you’re taking.
Dairy Provides Key Nutrients, Such as Calcium and Protein
Opt for non- or low-fat dairy, which is labeled as skim, 1 percent, or 2 percent milk fat, Palinski-Wade says. “Full-fat dairy contains higher levels of saturated fat, which can not only increase the risk of heart disease and inflammation, but diets rich in saturated fat have also been associated with a higher level of insulin resistance,” she adds.
Some healthcare providers may recommend nonfat dairy for people with diabetes because it’s lower in calories and fat. Talk to your healthcare team to find out which type of dairy is best for your meal plan and blood sugar goals.
Diabetes Diet Tips for the Carb Avoider
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Beans Are a Fiber-Packed Source of Carbohydrates
Beans, such as black and kidney beans, may be higher in carbohydrates compared with many other plant sources, but they’re recommended when building your diabetes diet. “I do recommend people with diabetes consume beans regularly, since eating high-fiber foods such as beans can have a positive impact on overall health and body weight,” says Palinski-Wade.
One reason they’re healthy carbs: filling fiber. Take black beans, for example. A half cup has about 109 calories, 7.3 g of protein, 8.3 g of fiber, and 19.9 g of carbs.
Many Fruits Are High in Fiber
Berries Are Lower in Sugar, but High in Flavor
Vegetables Offer Important Nutrients and Help You Feel Full
Whole Grains, Pasta, and Rice Are Bigger Sources of Carbohydrates
Whole-Grain Breads Can Fit Into a Diabetes Diet
Opting for whole-grain bread for that piece of toast with breakfast and your sandwich for lunch is an easy way to include whole grains in your diabetes diet. If you’re going for a sandwich, choose thin sandwich bread, reduced-sodium deli meat (turkey, chicken, or roast beef), pile veggies on top, and add a squirt of mustard. Or make it a meat-free meal and replace the deli meat with hummus.
The Takeaway
- You don’t need to avoid carbs entirely when following a diabetes diet. Instead, prioritize those that are packed with fiber, protein, and vitamins and minerals. For example, aim to swap refined grains, like white pasta and rice, for whole grains, like whole-wheat bread, barley, and quinoa.
- When creating a nutritious meal with healthy carbs, include saturated fats, protein, and more fiber on your plate, too. Doing so can help prevent post-meal blood sugar spikes. These foods take longer for your body to digest, slowing the absorption of sugar in your bloodstream.
- Be sure to consider portion sizes when eating carbs. While beans are rich in filling fiber, they can still be high in carbs. So, consider your carb goals before dishing up a bigger portion.
Resources We Trust
- Cleveland Clinic: Carbs Aren’t the Enemy: Learn to Spot Healthy Carbs (and Why They Matter)
- Mayo Clinic: Whole Grains: Hearty Options for a Healthy Diet
- Centers for Disease Control and Prevention: Fiber: The Carb That Helps You Manage Diabetes
- American Diabetes Association: Carb Counting and Diabetes
- National Institute of Diabetes and Digestive and Kidney Diseases: Healthy Living With Diabetes
Additional reporting by Madeline R. Vann, MPH.
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Jessica Migala
Author
Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.
She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).