Understanding Carbohydrates and Diabetes
Diabetes is a condition that affects how your body uses food for energy. One of the most important types of food your body needs is carbohydrates. But if you have diabetes, it’s important to understand how carbs affect your blood sugar.
What Are Carbohydrates?
Carbohydrates (or “carbs” for short) are found in foods like bread, pasta, fruits, and vegetables. Your body breaks down carbs into sugar (glucose) to use for energy. This is why carbs are so important—they give your body the fuel it needs to do everything from running to thinking!
How Carbs Affect Diabetes
When you eat carbs, they turn into sugar in your blood. For people with diabetes, it can be harder to control how much sugar is in the blood. This happens because the body either doesn’t make enough insulin or can’t use insulin well. Insulin is a hormone that helps your body use or store the sugar from food.
When too much sugar builds up in the blood, it can cause problems, but the good news is that eating the right balance of carbs can help manage blood sugar levels.
Not All Carbs Are the Same
Not all carbs affect your blood sugar in the same way. There are two main types of carbs:
Simple carbs: These are found in foods like candy, soda, and white bread. They can cause blood sugar to spike quickly.
Complex carbs: These are found in whole grains, beans, and vegetables. They are digested more slowly, so they don’t cause blood sugar to rise as quickly.
For people with diabetes, it’s often better to choose more complex carbs because they help keep blood sugar levels stable.
It’s About Balance, Not Restriction
People with diabetes don’t need to avoid carbs completely. It’s all about balance. You can enjoy carbs—like pasta, rice, or potatoes—but it’s important to eat them in healthy amounts and balance them with other foods like vegetables and protein.
The goal is to eat a variety of foods to keep blood sugar steady and make sure your body gets all the nutrients it needs. Eating too much or too little of any food, including carbs, can make it harder to manage diabetes.
Some Tips for Choosing Healthy Carbs:
Choose whole grains instead of white or refined grains.
Add more fruits and vegetables to your meals.
Try beans, lentils, and other legumes for a healthy source of carbs.
Be mindful of portion sizes. Eating too much of anything, even healthy carbs, can cause a blood sugar spike.
Conclusion
Carbohydrates are a natural part of a healthy diet, and they can be enjoyed in moderation by people with diabetes. It’s all about balance, choosing healthy options, and understanding how your body reacts to different foods. If you have diabetes, remember that it’s not about restricting carbs—it’s about making smart choices that help your body feel its best.
Written by Sara Jay, MS, RD, LN
Sara specializes in: Diabetes care and self-management for individuals with type 1, type 2, gestational diabetes, pre-diabetes, cardiovascular disease, related comorbidities and metabolic abnormalities, along with preventive support for diabetes and heart disease, and weight concerns addressed through a weight-inclusive approach.