It is often thought or taken as a fact that anybody who is diagnosed with diabetes cannot consume any kinds of carbs anymore. Well, it is certainly not the case. All the diabetics should be at ease as you are only forbidden to take a certain group of carbs that can be harmful to you, and there are healthy carbs as well that, if taken with doctor’s suggestions, would not do any harm to you.
A registered dietitian (RD) at Cleveland Clinic, Anna Taylor, has explained how the “right carbs” should be the part of a balanced diet for everybody. But don’t get too excited as by ‘right carbs’, she definitely doesn’t mean doughnuts. It is a well-established fact now that for people with diabetes 1 or 2, some ‘good carbs’ are essential to keep the blood sugar level under control. Now, differentiating good carbs from bad carbs gets important and is the key. Those carbs should be chosen that are rich in protein and fiber, have nutrients that somehow slow the absorption and digestion of the carbohydrates. This results in a relatively gradual rise and fall in the blood sugar levels.
Anna Taylor has picked 10 best carb options for you along with other nutrients that would help you prevent the complications of diabetes.
1. Winter Squash
All the varieties of winter squash including pumpkins, spaghetti, butternut or acorn can be taken by the diabetics as the rich source of fibers and their consumption also keeps the blood glucose levels in control. A cup of any of these would have 18 grams of carbohydrates and 6 grams of fibers.
Just like peas, these are also a rich source of manganese and vitamin C. Beta-carotene is also present in all these varieties and is converted to vitamin A by the body. This vitamin A is healthy for skin, teeth and other tissues as well.
Just like lentils and beans, peas are also a rich source of fibers and proteins. All the forms of peas that include classic green peas, split peas and black-eyed peas have the same amount of the fiber and protein content that is provided by lentils and beans.
Along with 21 grams of carbohydrates, peas in their uncooked forms are also the source of 7 grams of fiber and 8 grams of protein. Peas are so healthy that they have also more than 20% of your daily value of vitamin C, vitamin K, copper, manganese, thiamine, phosphorous, and folate. All of these are very much essential for your general health.
According to some studies, vitamin C and manganese also help in reducing the blood vessels damage caused by diabetes.