Diabetes is a debilitating that affects millions of people across the world. One way to keep your blood sugar levels and diabetes in check is by eating a healthy diet. It helps you remain fit and healthy and keep your overall health in check as well. While all nutrients are important to manage diabetes, did you know carbohydrates have a great impact on your blood glucose levels? Well, carbohydrates are broken down into glucose during digestion, directly affecting blood sugar levels.

What is diabetes?

Diabetes is a metabolic disorder characterised by elevated levels of blood sugar, or glucose levels. It hinders your body’s ability to produce or effectively use insulin, which is a hormone produced by the pancreas that helps regulate glucose absorption into the cells for energy. There are two main types of diabetes: Type 1 and Type 2.

In Type 1 diabetes, the immune system starts to destroy the insulin-producing cells in the pancreas. Type 2 diabetes, on the other hand, typically develops later in life and involves insulin resistance, where the body’s cells do not respond effectively to insulin.

Role of diet in managing diabetes

As for how your diet matters, Dietitian Garima Goyal says, “Choosing complex carbohydrates with a low glycemic index (GI) is recommended. Foods with a low GI release glucose more gradually, helping to avoid sudden spikes in blood sugar levels. Examples of low-GI foods include whole grains, legumes, vegetables, and fruits such as berries.” Fiber-rich foods, like whole grains and vegetables, also slow down the absorption of glucose, contributing to more stable blood sugar levels.

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Balancing meals with a combination of carbohydrates, lean proteins, and healthy fats is essential. “Proteins and fats can help stabilise blood sugar levels by slowing down the digestion and absorption of carbohydrates. Including sources of lean protein, such as poultry, fish, tofu, and legumes, can be beneficial,” she says. Healthy fats from sources like avocados, nuts, and olive oil provide sustained energy without causing significant spikes in your blood sugar levels.

How do carbs impact diabetes?

Carbohydrates have a direct impact on diabetes because they are broken down into glucose during digestion, influencing blood sugar levels. Understanding this impact is crucial for managing diabetes effectively.”For individuals with diabetes, the key is to manage the intake of carbohydrates to avoid spikes in blood sugar levels,” says Goyal.

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How many carbs should diabetics consume?

The optimal carbohydrate intake for individuals with diabetes can vary based on factors such as age, weight, activity level, and overall health. “A low-carb diabetes diet plan is highly individualized and should be determined in consultation with healthcare professionals,” says the dietitian. In general, there are some guidelines that individuals with diabetes must consider:

1. Count the carbs

This involves tracking the total grams of carbohydrates consumed per meal and matching it with insulin or adjusting medications accordingly.

2. Glycemic Index (GI)

Choosing carbohydrates with a low glycemic index may be beneficial, as they cause a slower rise in blood sugar levels. Foods with a lower GI include whole grains, legumes, and certain fruits and vegetables.

3. Portion control

Managing portion size is crucial to avoid overloading the body with carbohydrates at once. Balanced meals that include a mix of carbohydrates, lean proteins, and healthy fats can help stabilise blood sugar levels.

4. Follow a mixed meal time

Eating meals and snacks at consistent times each day can assist in regulating blood sugar levels. Spacing carbohydrate intake evenly throughout the day prevents large fluctuations in blood glucose.

5. Consider your individual needs

Since everyone’s body responds differently to carbohydrates, it’s essential to tailor the carbohydrate intake to individual needs and preferences. Regular blood sugar monitoring provides valuable information to adjust the diet accordingly.

6. Include other nutrients

While managing carbohydrates is crucial, it’s also important to consider the overall nutritional quality of the diet. Including a variety of nutrient-dense foods, such as vegetables, fruits, lean proteins, and healthy fats, contributes to overall health.

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Sample low-carb diabetes diet plan

Breakfast

• 1 serving of oatmeal made with water or low-fat milk
• Topped with sliced strawberries and a tablespoon of chopped nuts (e.g., almonds or walnuts)
• 1 boiled egg
• Black coffee or herbal tea (unsweetened)

Mid-Morning Snack

• Greek yogurt (unsweetened) with a handful of blueberries
• A small handful of raw almonds

Lunch

• Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumber, and bell peppers
• Quinoa or brown rice as a side
• Olive oil and lemon dressing
• Water or herbal tea (unsweetened)

Afternoon Snack

• Sliced apple with a tablespoon of peanut butter (no added sugar)
• Carrot and cucumber sticks

Dinner

• Baked salmon or a plant-based protein alternative (e.g., lentils, chickpeas)
• Steamed broccoli and cauliflower
• A small serving of sweet potato or quinoa
• Mixed green salad with vinaigrette dressing
• Water or herbal tea (unsweetened)

Evening Snack (if needed)

• A small handful of cherry tomatoes or a piece of cheese (portion-controlled)
• Herbal tea (unsweetened)

This is a sample meal plan that may help diabetics, however it is best to consult your healthcare provider to avoid any complications.