Per serving 1 cup, cooked or canned : calories, 4 g fat 0 g saturated , 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fiber, 15 g protein. Old-fashioned oats also called rolled oats are packed with manganese, iron, folate, B vitamins, and other important nutrients.
One cup of cooked barley packs six grams of fiber, which is essential for good gut health and may help lower cholesterol levels too, boosting cardiovascular health. Per serving 1 cup, cooked pearled : calories, 0. More grains means a bigger variety of nutrients, which is key to an overall healthy diet. The starchy root vegetable is also high in vitamin C , which helps boost immunity, and beta carotene, which is linked to reduced risk of heart disease and certain cancers.
Per serving 1 small sweet potato, g, raw : calories, 0 g fat 0 g saturated , 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fiber, 2 g protein. Spelt is an ancient grain that delivers more than just a healthy serving of complex carbs. One cup of cooked spelt has 7. Plus, it has higher amounts of iron, zinc, magnesium, and copper compared to wheat flour and provides roughly one-third of your recommended daily value of phosphorus, a key bone-building mineral.
Because butternut squash is starchy but relatively low in calories, it can be a great swap for more calorie-dense potatoes and sweet potatoes. Per serving 1 cup, cubed, raw : 63 calories, 0 g fat 0 g saturated , 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fiber, 1 g protein.
Sweet potatoes are definitely having a moment, but regular old white potatoes are really good for you, too! One medium potato has more potassium than a banana, which makes them great for managing blood pressure. Plus, they offer resistant starch , which is great for your gut health. Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the health of an individual.
The majority of carbohydrates should come from complex carbohydrates starches and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex carbohydrates. Products made with them are sold as "enriched" but there really is no substitute for the natural grains. Processed foods made with refined grains include:. Note that many of these foods are also sources of added sugar, making them even less ideal for managing blood glucose.
Carbohydrates, fats, and proteins make up the main nutrients in our food. Some carbs are simple, and they are quickly broken down into sugars that enter the bloodstream. Other carbs are more complex and release sugars more slowly, which makes it easier to avoid big changes in glucose levels.
How people respond to specific types of carbs, or even to individual foods, can vary widely. This is one reason for why there's no one-size-fits-all diet for treating diabetes. That said, when planning meals and snacks , it's best to focus on getting your carbs—both simple and complex—from natural, unrefined, and unprocessed sources. These include fresh fruits and vegetables, whole grains and products made with them, low-fat dairy products, and legumes.
You'll know that you're getting nutrient-rich foods that are high in fiber and low in calories and saturated fat. They are more likely to help you control your blood sugar and manage your diabetes. Not everyone who is "watching their carbs" is doing so because of diabetes. Yet everyone who chooses fresh fruits and whole grains, while avoiding processed foods, may see the overall benefits of keeping a healthy and balanced mix of carbs.
Carbs are necessary for a healthy diet, but all carbs increase blood sugar. So if you have diabetes, it's important to watch your carbs and choose healthy sources. Simple carbs increase blood sugar quickly. They are found in some healthy foods such as fruits and vegetables, but also in processed foods with added sugars. Complex carbs are absorbed slowly and increase blood sugar less dramatically. Many whole foods that contain them include other nutrients like fiber and vitamins.
However, it's best to limit starchy refined grains. Most people want to choose healthy foods for themselves and their families, and it helps to know how carbohydrates work. That's especially true for people with diabetes because not all carbs are the same. Knowing the difference between simple and complex carbs will help you keep your blood sugar levels, and your life, in better balance. We know healthy eating is key to help manage diabetes, but that doesn't make it easy.
Our free nutrition guide is here to help. Sign up and receive your free copy! American Diabetes Association. Get to know carbs.
Ferretti F, Mariani M. They make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future. Whole grains are good sources of fiber, as well as potassium , magnesium , and selenium. Choose less processed whole grains such as quinoa, buckwheat, and whole-wheat pasta. Some of these are apples , berries, and bananas.
Avoid canned fruit since it usually contains added syrup. Eat more of all your veggies, including broccoli , leafy greens, and carrots. Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications.
Carbs are made up of fiber, starch, and sugars. The American Diabetes Association recommends getting 25 to 35 grams of fiber per day. People often stop losing before they reach their desired weight. If you're on a low-carb diet but not losing weight, here are 15 things you can try.
Reducing carbohydrates in the diet is a great way to lose weight and improve health. This page explains how many carbs you should aim for each day. For expert advice on how to eat healthier and get the nutrients you need, check out these top healthy eating books.
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