Carbohydrates — Part of a Healthful Diabetes Diet

A common nutrition myth is that people with diabetes need to avoid carbohydrates completely. While individuals with diabetes must be mindful of how many carbohydrates they eat, they don't need to avoid them altogether. Carbohydrates are the body's preferred source of fuel and food sources containing carbohydrates can offer a variety of vitamins, minerals and other nutrients.

There are three types of carbohydrates: starches, sugar and dietary fiber.

• Starches are present in plant foods, including fruits, vegetables and grains. Potatoes, corn, beans, bananas, rice and grain products contain starch.
• Sugars may occur naturally in foods such as fruit and milk. They also may be added to foods such as sauces, cereal, baked goods and beverages.
• Dietary fiber is part of plant foods that may help with digestive and heart health. Some plant foods provide more fiber than others. Nuts, beans, whole grains and vegetables are often good sources of dietary fiber.

Focus on choosing carbohydrates from nutrient-rich, whole foods such as fruits, vegetables, beans, whole grains and dairy products, including low-fat or fat-free milk and yogurt or unsweetened soy milk. Foods and beverages with added sugars should be consumed sparingly.

Recommended carbohydrate goals vary from person to person. For someone who eats 2,000 calories a day, a registered dietitian nutritionist (RD or RDN) may recommend that one meal contains about 45 to 60 grams of carbohydrate — or three to four servings of carbohydrate. This may vary depending on how frequently a person plans to eat throughout the day. Spreading carbohydrate choices evenly throughout the day helps to prevent spikes and dips in blood sugar.

In meal planning for diabetes, a serving of carbohydrates is equal to 15 grams of carbohydrate. Here are some examples of serving sizes, but refer to the Nutrition Facts label whenever possible for exact amounts:

Fresh, frozen or canned fruit:

• Small apple
• Extra-small banana
• Medium orange
• 1 cup melon or berries
• ½ cup unsweetened applesauce or fruit canned in fruit juice

Dried fruit:

• 2 tablespoons of raisins or dried cranberries

Milk and milk substitutes:

• 1 cup (8 fluid ounces) fat-free, low-fat or lactose-free milk
• 1 cup (8 fluid ounces) unsweetened soy milk

Yogurt:

• ¾ cup (6 ounces) unsweetened or light varieties

Cereal:

• ½ cup cooked oatmeal or grits
• ½ cup bran flakes or plain shredded wheat

Grains:

• ⅓ cup cooked brown rice, quinoa or whole-wheat pasta
• ½ hamburger bun or English muffin
• 1 small (6-inch) corn or flour tortilla

Starchy vegetables:

• ½ cup mashed or boiled potatoes
• ½ cup green peas or corn
• ½ cup black, kidney, pinto or garbanzo beans

Sweets:

• 1 tablespoon regular syrup, jam, jelly, sugar or honey
• ½ cup ice cream or frozen yogurt

Carbohydrates play an important role in a healthy diet for people with and without diabetes alike.

Whole foods such as fruits and vegetables, beans, whole grains, nuts and seeds provide dietary fiber, protein and nutrients to support health. Meet with a registered dietitian nutritionist to develop an individualized meal plan that works for you.