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Suggested Carbs for Diabetics to Lose Weight

Carbohydrates ("carbs") are the body's main source of glucose and are found primarily in grains, starchy vegetables and sugar. People with diabetes have to pay careful attention to the amount of carbs they get in their daily diet, because all carbohydrates can cause a rise in blood sugar. However, the "simple carb" foods are the worst offenders and can also contribute to weight gain, which is why avoiding them is recommended for most diabetics.

  1. Considerations

    • Everyone needs some carbs in their diet to be healthy, but the trick is to choose the right kind and space them throughout the day to keep blood sugar levels stabilized, according to Linda Sartor, diabetes nutrition specialist at the Penn Rodebaugh Diabetes Center at the Hospital of the University of Pennsylvania in Philadelphia. The American Diabetes Association (ADA) recommends that approximately 50 percent of total daily calorie intake should be carbohydrates, although it can vary with each individual. This is why you should work with your doctor and nutritionist to determine the right levels for you.
      Further complicating matters is the fact that other nutrients in a meal, including fiber, fat and protein, have a big impact on how carbs affect blood sugar levels. The high fat content of a food like pizza can slow the absorption of carbohydrates in the intestines. Fiber, although considered a carbohydrate, causes a less dramatic rise in blood glucose levels because it isn't absorbed in the gastrointestinal tract. Protein causes an insulin release in the blood, but the insulin binds with the protein's amino acids which are more gradually released via the liver. In general, the peak effect on blood sugar caused by carbohydrates is approximately one to two hours after they are eaten, and is gone within three hours, although combining carbs with fiber, healthy fats and lean protein can help slow insulin release.

    Bad Carbs

    • Bad, or "simple" carbs are high on the glycemic scale. These carbs are easily broken down by the body, releasing a rapid amount of glucose into the bloodstream, and causing a sharp spike in blood sugar. Higher quantities of insulin are released (or needed via medication) to counteract this and restore normal blood sugar levels. Bad carbs to avoid include all foods that contain refined sugar in any form; white potatoes; foods that contain white flour; instant grains such as wheat and oatmeal; fruit juices; processed foods such as cake, cookies and chips; soft drinks; and alcohol.

    Good Carbs

    • Good, or "complex," carbs are those which are low on the glycemic scale and take longer for the digestive system to break down, releasing glucose into the bloodstream at a steady rate. Good carbs are often high in fiber and have fewer calories, so they will help you feel full longer and even lose weight. Good carbs to include in your diet are whole grains like whole wheat, barley, brown rice, oats, buckwheat, bulgur and millet; whole fruits with peels; legumes; vegetables; nonfat or low fat milk and yogurt; beans; and nuts and seeds.

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