If you have diabetes and you want to control your blood sugar, you have to count carbohydrates.
Carbs, which the body breaks down into sugar, raises blood sugar, so people with diabetes should limit them in their diet. Over time, high blood-sugar levels lead to a host of problems, including heart disease and stroke, vision deterioration and nerve damage.
Some carbs, though, are easier to work with than others, according to the National Institutes of Health (NIH).
Choosing complex carbohydrates ““ usually from foods higher in fiber ““ leads to better blood sugar control.
Here are the NIH’s tips for choosing smarter carbs every day:
- Choose a cereal with 5 or more grams of fiber per serving
- Choose whole grains, such as whole wheat bread or whole wheat pasta. Instead of white rice, switch to brown or wild rice, or try bulgur, barley or quinoa.
- Instead of orange juice with breakfast, eat the orange. Fruits ““ and vegetables — are higher in fiber and lower in simple sugars than juice.
- Beans really are a magical fruit. They’re high in fiber and protein.
- Snack on fruit and small portions of nuts and seeds (they’re high in fat and calories). Limit candy and other sweets.
