One of the biggest factors affecting blood glucose levels in a person with diabetes is the amount and type of carbohydrates they consume.  There is all kinds of advice concerning carbohydrates making it very confusing to know and understand what’s right and what’s wrong.

First, there is no specific carbohydrate amount that is ideal for everyone with diabetes.  There can be numerous variables affecting eating patterns making it hard to give everyone the same advice. That’s why each person with diabetes needs to find a healthy way of eating that keeps their blood glucose and A1C numbers in good control. 

Secondly, anyone with diabetes should consult with a registered dietitian to have a personalized eating plan made for them to increase the likelihood of good blood sugar control and reducing serious complications associated with diabtes.

Third, healthy carbohydrates are plant-based foods that are in their natural state as much as possible. This would include all fruits, vegetables, whole grains, beans, and lentils.  Avoid produce made with sauces, syrups, or heavy breading. The only animal-based foods containing carbs are milk and yogurt.  Look for yogurt with less than 20 grams of total carbohydrates.  Avoid carbohydrates made with added sugar and or fat such as pies, cakes, cookies, desserts, ice cream, pastries, etc.  These less than healthy carbs have too much sugar and will only break down into a large amount of glucose pouring into your bloodstream raising your blood glucose levels.

Here 5 tips you can use to manage carbs while managing diabetes;

1.      Measureblood glucose before and after a meal

You don’t have to do this each and every time you check your blood glucose, but occasionally take a blood glucose reading right before eating a meal and then two hours later. This is an excellent way to help you see the difference between the two numbers helping you learn how different foods and amounts of a food affect your blood glucose.

2.      Fill half your plate with vegetables

Non-starchy vegetables are the way to go when including more produce in each meal.  Whether it is one cup of raw or a half-cup cooked, a non-starchy vegetable choice is equivalent to only 5 grams of carbohydrates.  Plus, non-starchy vegetables are excellent choices for increasing all-important vitamins, minerals, and phytochemicals.

3.      What to do if you eat more carbs than you should have

To counter the effects of eating too many carbs at one meal that can make blood sugar spike, is to go for a long walk.  Or choose another type of physical activity you enjoy to use up the excess sugar in your bloodstream bringing your blood glucose down within a more normal range.

4.      Choose healthy carbohydrate foods over less healthy carbohydrate foods

As much as you can, always choose a healthy carb over a carb too high in sugar that’s bound to make your blood glucose skyrocket.  Read nutrition facts labels looking at the Total Carbohydrate line and choose foods fitting into your daily allowance of carbs for each meal and snack. 

5.      Choose low to no-carb foods that are healthy for you

There are many options for healthy low to no-carb foods that won’t make your blood glucose get out of whack.  Nuts, string cheese, and nonstarchy vegetables like cherry tomatoes or baby carrots can satisfy hunger without sending blood glucose into orbit.