HEALTHY SOURCES OF CARBS THAT WILL HELP DIABETICS KEEP THEIR BLOOD SUGAR IN CHECK
1. Beans
Beans such as black beans or kidney beans are a rich source of fibre, and are loaded with carbohydrates. Yet, they are suitable for diabetics. Having food high in fibre content has a positive impact on overall health and body weight. And as you know, diabetes and body weight are closely linked. It is also proved in a study that if you are overweight, you can reverse your diabetes by losing weight.
A study published in the American Journal of Clinical Nutrition found that participants who included pulses including beans in their diet lost about half kilograms more, as compared to participants who avoided them. So, beans are healthy carbs that you can include in your diet!
2. Certain fruits
If you have been ignoring all the fruits because of its sugar and carbohydrates content, then you are making a big mistake. You might want to avoid fruit juices, but not fresh fruit itself. A study published in PLoS Medicine found that diabetic people who consumed frsh fruit daily have a lower risk of mortality or development of diabetes-related vascular complications, as compared to those who rarely consume fruits.
But make sure that you are not consuming a lot of them in a short period of time. Instead, space them out throughout the day and if needed monitor your blood sugar levels to see how certain fruits are impacting you.
3. Berries
When talking about fruits, berries need a special mention.While the carb and sugar content of berries is not too much, it is rich in fibre, which makes it best for management of blood sugar levels.
A study published in the American Journal of Clinical Nutrition also found that eating about 1 cup of blueberries daily can improve the blood flow and arterial function in your body, which is important. According to the National Institute of Diabetes and Digestive and Kidney Diseases, having diabetes also puts you at a greater risk of heart disease.
4. Yogurt
Yogurt is a staple in an Indian household and for good reason! From boosting immunity to improving your digestive system, it can do it all! Turns out, it is also a great source of calcium, carbs, and protein which makes it appropriate for people with diabetes.
In a study led by the Harvard School of Public Health, it was found that higher consumption of yogurt is actually associated with a reduced risk of type 2 diabetes. But make sure you have only the unflavoured and unsweetened variant of yogurt.
5. Seeds and nuts
Seeds and nuts are a good source of carbohydrates, and it has been found by researchers that when people diagnosed with diabetes consumed nuts and seeds, they had a 27% lower risk of mortality. The researchers also noted that nuts can further improve your glycemic control, lower blood pressure, reduce inflammation, and improve artery function. So, it’s time to stop running away from nuts and seeds, and welcome them in your diet with open arms.
6. Quinoa
While the carb content in both of them is almost equal, quinoa is a classified whole grain that also has protein, fibre, vitamins and minerals which you won’t find in rice. Quinoa also has a low impact on your blood sugar levels making it a better option.
Also, in a study published in The Journal of Nutrition, it was found that for each serving of whole grains, the risk of diabetes dropped by 7% in women.
So, make sure to add these carbs to your cart, the next time you go grocery shopping!
