8 Best Carbohydrates for Diabetes

By | March 20, 2018

Before we make a connection between carbohydrates and diabetes, we have to understand each on its own. We do this, so that when we combine them, we will have the needed knowledge to understand the connection between them.


It means different things to different people especially those who have had a brush with it. Diabetes can kill or be managed depending on the discipline of the patient suffering from it. Diabetes is a demanding illness because not only is it manages using a large sum of money, it also needs constant monitoring. Diabetes if left unchecked can cause other complications like:

  • Heart disease
  • Loss of sight
  • Poor circulation of the blood in the body which can lead to severe consequences such as the amputation of a limb

Diabetes is a serious disease and should be considered with the seriousness it deserves.


Carbohydrates also called carbs are the fuel our bodies need all the time because our bodies need energy to perform all the functions that they do. Energy is obtained when foods that contain sugar (glucose) are broken down. Starchy foods, sugar, dairy products, fruits, vegetables all contain carbohydrates. The grainy food products contain more carbohydrates than those in other food groups and their intake should be monitored.

Diabetes and Carbohydrates

The carbohydrate as earlier mentioned, are our fuel and they get to do this by being broken down to form glucose. If you are a diabetic, the only way to control diabetes effectively is through controlling carbohydrates. Proteins and fats don’t have as much pull as carbohydrates do.

People with diabetes are advised to control their carbohydrate intake within 45 grams for every meal they take. When they eat snacks they should keep the limit to 30 grams. The food intake is however determined by the type of diabetes you suffer from.

It is important to know what type of diabetes you suffer from because this will help you know the best foods that work for you as well as what carbohydrates don’t.

The 8 best carbohydrates that diabetics should seriously consider are:

  1. Oatmeal

    It is a part of the complex carbohydrate rich food. The oats that don’t require added sugar are what nutritionist advice diabetic patients to eat. Oatmeal may help in slightly lowering both fasting blood sugar levels as well as HbA1c. In order to balance the diet, you may opt to add a soft cooked egg, mushrooms and onions.

  2. Oatmeal

  3. Sweet Potatoes

    There are various types of sweet potatoes depending on where they are grown as well as the conditions they grow under. For diabetics, not any sweet potato will do because just as they vary in color, they also vary in the sugar content they have. The orange spuds are the perfect form of sweet potatoes for a person who has diabetes. They are digested slowly compared to the white sweet potatoes. The reason behind the slow digestion is the fiber content they have. Orange spuds have high fiber content. They can be cooked together with cinnamon to help control the blood sugar.

  4. Sweet Potatoes

  5. Brown Rice

    Brown rice forms a part of the whole grains that have all the three parts of the fiber-rich grain kernel. The fiber in this rice helps to slow the pace at which carbohydrates enter your bloodstream. The portion advised is a third of a cup per serving.

  6. Brown Rice

  7. Lentils

    Lentils are very rich in proteins. They are good because they have about 8 grams of fiber besides the 9 grams of protein. When half a cup is cooked, the potassium contained helps to regulate the blood pressure. Lentils are good for diabetics because most of them have issues with their blood pressure. Many diabetics have high blood pressure as a result of the diabetes.

  8. Lentils

  9. Beans

    They are a form of high complex carbohydrates and are highly recommended for people who have Type 2 diabetes. They offer the best combination of proteins and carbohydrates with added fiber for good measure.

  10. Beans

  11. Freekeh

    It has similarities to rice in that it contains fiber. Each a third cup has almost 13% of what you need per day. Freekeh also has mineral manganese which is vital for the control of blood sugar.

  12. Freekeh

  13. Plain Greek Yogurt

    Yogurt contains carbohydrate. Plain 2% fat Greek yogurt has almost 7 grams of carbohydrates which is the same as half the amount of carbohydrates in a slice of bread. It also has important nutrients e.g. calcium. Calcium is very important for diabetic people because it raises their bone density in cases where it was low due to diabetes. The portion recommended for Greek yogurt is three-quarters a cup.

  14. Plain Greek Yogurt

  15. Wild Blueberries

    They are high in antioxidant which means they can regulate the blood sugar. You can use them in a smoothie with banana slices, applesauce, and almond milk or in a vegetable salad. All these work towards controlling the sugar that enters your bloodstream. Green vegetables have low calories and very rich in nutrients. This means that they have acceptable sugar levels as well.

  16. Wild Blueberries


Despite the fact that diabetes type 1 is neither developed nor has a cure, type 2 is the opposite and with the right kind of diet, a diabetic person can live as though they didn’t have it in the first place. On the other hand neglecting the right diet only leads to further suffering and complications.

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