Are there good carbs for diabetics

Brown rice, oats, and wheatberries are also whole grain products. Another tip: You can slow the rise in blood sugar that results from eating grains even whole grains. Add unsaturated fats, protein, or more fiber to a meal with grains. That means adding sliced avocado , nonstarchy veggies, and cubed chicken breast to a bowl of brown rice, she suggests. A slice can offer a great source of whole grains.

One regular slice of whole-grain bread rings in at about 11 g of carbohydrates, per the USDA , compared with the 14 g in a regular slice of refined white bread.

Whole-grain breads contain healthy fiber, protein, vitamins, and minerals. And there's more: A study published in September in The Journal of Nutrition found that for each serving of whole grains, risk of diabetes was associated with an 11 and 7 percent drop of type 2 diabetes risk for men and women, respectively.

Opting for whole-grain bread for that piece of toast with breakfast and your sandwich for lunch is an easy way to include whole grains in your diabetes diet.

You have license to go a little nuts with nuts. Pardon the pun, but people with type 2 diabetes who eat five servings of nuts weekly have a 17 percent lower risk of heart disease compared with those who eat less than one serving per month, according to a study published in February in the journal Circulation Research.

According to the USDA , 1 ounce oz of walnuts has only 4 g of carbohydrates, 1 oz of almonds has 5. One of their great advantages is their portability — pack 1-oz portions to carry with you for a near-perfect snack. Just keep in mind that they're high in calories because of their fat content, so enjoy them in moderation as part of a healthy diabetes diet. Additional reporting by Madeline R.

Vann, MPH. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Type 2 Diabetes. Reviewed: August 13, Medically Reviewed. Yes, fiber-rich fruit, such as strawberries, can help you keep your blood sugar stable. Oatmeal We're talking about the steel-cut, classic rolled, or quick oats here— without the added sugars and flavors in the instant packets.

Like other whole grains, oatmeal delivers a good dose of fiber, and studies suggest that regularly eating oats may even help lower bad LDL cholesterol levels. Keeping cholesterol down is key for people with type 2 diabetes because the condition is a serious risk factor for heart disease.

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The amount you can eat and stay in your target blood sugar range depends on your age, weight, activity level, and other factors. On average, people with diabetes should aim to get about half of their calories from carbs.

That means if you normally eat about 1, calories a day to maintain a healthy weight, about to calories can come from carbs. Dinner 6 ounces baked chicken breast 0g 1 cup brown rice 45g 1 cup steamed broccoli 12g 2 TBS margarine 0g Total carbs: 57 grams.

Snack 1 low-fat string cheese stick 1g 2 tangerines 18g Total carbs: 19 grams. Talk with your dietitian about the right amount of carbs for you, and be sure to update your meal plan if your needs change for example, if you get more active, you may increase how many carbs you eat. Ask about tasty, healthy recipes that can help you stay on top of your carb intake—which will make it easier to manage your blood sugar levels, too.

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