In This ArticleView AllIn This Article1. Lentils2. Apples3. Blueberries4. Sweet Potatoes5. Yogurt6. Oats7. Quinoa8. Papaya9. Whole-Grain Pasta10. Barley11. Pumpkin
In This ArticleView All
View All
In This Article
Lentils
Apples
Blueberries
Sweet Potatoes
Yogurt
Oats
Quinoa
Papaya
Whole-Grain Pasta
Barley
Pumpkin
ClosePhoto: Jason DonnellyPictured Recipe:Red Lentil & Cauliflower CurryIf you have diabetes, you probably know to watch your carbohydrates. Carbs, especially simple carbs, can cause spikes in blood sugar which, over time, can lead to dangerous diabetes complications. But that doesn’t mean you have to give up carbs altogether, says registered dietitianMarina Chaparro, M.P.H., RD, certified diabetes educator, spokesperson for the Academy of Nutrition and Dietetics and founder of Nutrichicos.“By no means are we going to avoid carbs,” says Chaparro, who has type 1 diabetes. But exactly what are the best carbs for diabetes? The trick is choosing complex carbs—whole grains, fruits, vegetables, legumes and other foods with low glucose impact—meaning, they’re less likely to cause those blood sugar peaks and lows. Smart carbs, Chaparro says, “can actually do a lot of good for you and your diabetes control.“When you have diabetes, it’s important to spread your carbs throughout the day to help stabilize blood sugars. There is some evidence that timing in your actual meal may count, too. A 2019 study published inDiabetes, Obesity and Metabolismjournal found that starting with a non-carb, like a protein or vegetable first, and saving carbs for last may reduce blood sugar levels.Here are 11 complex carbs—plus some tastydiabetes-friendly recipes—to add to your menu planning.Don’t Miss:Diabetes Meal Plan for Beginners1. LentilsJason DonnellyGet the Recipe:Lemony Lentil Salad with FetaA 1/2 cup of cooked lentils provides, per theUSDA:Carbs:20 gramsCalories:115Why We Love ThemResearch showsthat eating more plant-based foods is good for your heart health—and that’s especially important if you have diabetes. Lentils deliver protein, carbs, fiber and iron—all in one tasty package.See More:Healthy Lentil Recipes2. ApplesGet the Recipe:Turkey-Apple-Brie SandwichesOne medium apple provides, per theUSDA:Carbs:25 gramsCalories:95Why We Love ThemHigh in fiber and sweet, crunchy goodness, apples are less likely to cause spikes in blood sugar than some other fruits. A 2021 study published inThe Journal of Clinical Endocrinology & Metabolismfound that eating more whole fruits—including apples, grapes and blueberries—may be associated with a lower risk of type 2 diabetes.Don’t Miss:The Best Fruits to Eat if You Have Diabetes3. BlueberriesGet the Recipe:Berry-Almond Smoothie BowlOne cup of blueberries provides, per theUSDA:Carbs:22 gramsCalories:84Why We Love ThemBerries of any kind are a great choice if you have diabetes. Low in calories andhigh in fiber, they also pack plenty of vitamin C and heart-healthy antioxidants.4. Sweet PotatoesGet the Recipe:Spinach Salad with Roasted Sweet Potatoes, White Beans & BasilOne medium-size cooked sweet potato (with skin) provides, per theUSDA:Carbs:24 gramsCalories:103Why We Love ThemWe’re sweet onsweet potatoesfor plenty of reasons. They’re tasty, versatile and loaded with complex carbs, fiber and vitamin A. They’re also easy on your blood sugar. Leave the skin on for extra fiber and nutrients.5. YogurtGet the Recipe:Strawberry-Chocolate Greek Yogurt BarkOne cup of plain, low-fat yogurt provides, per theUSDA:Carbs:17 gramsCalories:154Why We Love ItYogurt delivers protein, carbs, calcium and vitamin D—a nutrient many people with diabetes need more of. Some research suggests that eating yogurt may even help with diabetes prevention. For example, a 2019 review inDiabetes & Metabolic Syndromesuggests a lower risk of type 2 diabetes in people who eat three servings of dairy a day—especially yogurt (and cheese). Stick to plain yogurt—made without added sugars—and sweeten it naturally with fruit.6. OatsGet the Recipe:Peanut Butter Energy BallsA 3/4-cup serving of cooked oats provides, per theUSDA:Carbs:21 gramsCalories:125Why We Love ItA must-have on your list, oats are rich insoluble fiber, which is slowly digested and absorbed, causing fewer spikes in blood sugar. It also helps lower cholesterol, so it’s good for your heart health. “That’s important to keep in mind, since heart disease is the number one killer of people with diabetes,” says Chaparro.7. QuinoaGreg DuPreeGet the Recipe:Quinoa Salad with Feta, Olives & TomatoesA 1/2-cup of cooked quinoa provides, per theUSDA:Carbs:20 gramsCalories:111Why We Love ItHigh in complex carbs, protein, fiber and other nutrients, quinoa has a low impact on blood sugar, making it a perfect choice if you have diabetes. It’s versatile, too. Try swapping it for your regular rice or pasta—or evenyour morning bowl of oatmeal.8. PapayaGet the Recipe:Green Papaya SaladOne cup of papaya provides, per theUSDA:Carbs:16 gramsCalories:62Why We Love ItThis tropical fruit is loaded with fiber and water, so it aids in digestion and helps prevent constipation. It’s also high in potassium, which protects the heart and helps keep blood pressure under control. One caveat: Some people with kidney issues may have problems with high-potassium foods, so check with your health care provider if you’re not sure.9. Whole-Grain PastaGet the Recipe:Spaghetti with Quick Meat SauceOne cup of whole-grain pasta (depending on the type) provides, per theUSDA:Carbs:30-48 gramsCalories:150-240Why We Love ItCheck the nutrition label and make sure it has 3 grams or more of dietary fiber—a good rule of thumb when shopping for any whole grains, advises Chaparro. Some other varieties use bean flour and have extra protein that can help you avoid blood sugar spikes, which is the whole goal, according to Chaparro.Mix pasta with veggies and proteinfor a healthy dinner.10. BarleyGet the recipe:Vegetable Barley SoupOne cup of cooked pearled barley provides, per theUSDA:Carbs:44 gramsCalories:193Why We Love ItThis often-overlooked whole grain contains beta-glucan fiber, a secret weapon in the battle against high blood sugar (oats are another great source). During digestion, beta-glucan forms a thick, viscous slurry that slows digestion, saysNicolas Bordenave, Ph.D., an assistant professor of food biochemistry at the University of Ottawa in Ontario, Canada. As a result, glucose is released gradually, preventing your blood glucose levels from rising. Go with whole-grain barley when possible, since it’s less refined and will digest more slowly than the pearled kind.11. PumpkinGet the recipe:Cinnamon Baked PumpkinA cup of cooked mashed pumpkin provides, per theUSDA:Carbs:12 gramsCalories:49Why We Love ItStarchy veggies are great options if you have diabetes.Pumpkin has fewer carbsthan other starchy vegetables, plus it’s packed with vitamin A and antioxidants. Got leftover canned pumpkin? There are so manydelicious, creative waysto use up every last bit of that nutritious goodness.The Bottom LineHaving diabetesdoesn’t mean having to give up carbs—or tasty, delicious foods. While you need to watch how many carbs you’re eating, including smart carbs—like whole grains, fruits, vegetables, legumes and dairy—will add nutrition to your meal plans, keep you energized and help keep your blood sugars stable.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Close
Photo: Jason Donnelly
Pictured Recipe:Red Lentil & Cauliflower CurryIf you have diabetes, you probably know to watch your carbohydrates. Carbs, especially simple carbs, can cause spikes in blood sugar which, over time, can lead to dangerous diabetes complications. But that doesn’t mean you have to give up carbs altogether, says registered dietitianMarina Chaparro, M.P.H., RD, certified diabetes educator, spokesperson for the Academy of Nutrition and Dietetics and founder of Nutrichicos.“By no means are we going to avoid carbs,” says Chaparro, who has type 1 diabetes. But exactly what are the best carbs for diabetes? The trick is choosing complex carbs—whole grains, fruits, vegetables, legumes and other foods with low glucose impact—meaning, they’re less likely to cause those blood sugar peaks and lows. Smart carbs, Chaparro says, “can actually do a lot of good for you and your diabetes control.“When you have diabetes, it’s important to spread your carbs throughout the day to help stabilize blood sugars. There is some evidence that timing in your actual meal may count, too. A 2019 study published inDiabetes, Obesity and Metabolismjournal found that starting with a non-carb, like a protein or vegetable first, and saving carbs for last may reduce blood sugar levels.Here are 11 complex carbs—plus some tastydiabetes-friendly recipes—to add to your menu planning.Don’t Miss:Diabetes Meal Plan for Beginners1. LentilsJason DonnellyGet the Recipe:Lemony Lentil Salad with FetaA 1/2 cup of cooked lentils provides, per theUSDA:Carbs:20 gramsCalories:115Why We Love ThemResearch showsthat eating more plant-based foods is good for your heart health—and that’s especially important if you have diabetes. Lentils deliver protein, carbs, fiber and iron—all in one tasty package.See More:Healthy Lentil Recipes2. ApplesGet the Recipe:Turkey-Apple-Brie SandwichesOne medium apple provides, per theUSDA:Carbs:25 gramsCalories:95Why We Love ThemHigh in fiber and sweet, crunchy goodness, apples are less likely to cause spikes in blood sugar than some other fruits. A 2021 study published inThe Journal of Clinical Endocrinology & Metabolismfound that eating more whole fruits—including apples, grapes and blueberries—may be associated with a lower risk of type 2 diabetes.Don’t Miss:The Best Fruits to Eat if You Have Diabetes3. BlueberriesGet the Recipe:Berry-Almond Smoothie BowlOne cup of blueberries provides, per theUSDA:Carbs:22 gramsCalories:84Why We Love ThemBerries of any kind are a great choice if you have diabetes. Low in calories andhigh in fiber, they also pack plenty of vitamin C and heart-healthy antioxidants.4. Sweet PotatoesGet the Recipe:Spinach Salad with Roasted Sweet Potatoes, White Beans & BasilOne medium-size cooked sweet potato (with skin) provides, per theUSDA:Carbs:24 gramsCalories:103Why We Love ThemWe’re sweet onsweet potatoesfor plenty of reasons. They’re tasty, versatile and loaded with complex carbs, fiber and vitamin A. They’re also easy on your blood sugar. Leave the skin on for extra fiber and nutrients.5. YogurtGet the Recipe:Strawberry-Chocolate Greek Yogurt BarkOne cup of plain, low-fat yogurt provides, per theUSDA:Carbs:17 gramsCalories:154Why We Love ItYogurt delivers protein, carbs, calcium and vitamin D—a nutrient many people with diabetes need more of. Some research suggests that eating yogurt may even help with diabetes prevention. For example, a 2019 review inDiabetes & Metabolic Syndromesuggests a lower risk of type 2 diabetes in people who eat three servings of dairy a day—especially yogurt (and cheese). Stick to plain yogurt—made without added sugars—and sweeten it naturally with fruit.6. OatsGet the Recipe:Peanut Butter Energy BallsA 3/4-cup serving of cooked oats provides, per theUSDA:Carbs:21 gramsCalories:125Why We Love ItA must-have on your list, oats are rich insoluble fiber, which is slowly digested and absorbed, causing fewer spikes in blood sugar. It also helps lower cholesterol, so it’s good for your heart health. “That’s important to keep in mind, since heart disease is the number one killer of people with diabetes,” says Chaparro.7. QuinoaGreg DuPreeGet the Recipe:Quinoa Salad with Feta, Olives & TomatoesA 1/2-cup of cooked quinoa provides, per theUSDA:Carbs:20 gramsCalories:111Why We Love ItHigh in complex carbs, protein, fiber and other nutrients, quinoa has a low impact on blood sugar, making it a perfect choice if you have diabetes. It’s versatile, too. Try swapping it for your regular rice or pasta—or evenyour morning bowl of oatmeal.8. PapayaGet the Recipe:Green Papaya SaladOne cup of papaya provides, per theUSDA:Carbs:16 gramsCalories:62Why We Love ItThis tropical fruit is loaded with fiber and water, so it aids in digestion and helps prevent constipation. It’s also high in potassium, which protects the heart and helps keep blood pressure under control. One caveat: Some people with kidney issues may have problems with high-potassium foods, so check with your health care provider if you’re not sure.9. Whole-Grain PastaGet the Recipe:Spaghetti with Quick Meat SauceOne cup of whole-grain pasta (depending on the type) provides, per theUSDA:Carbs:30-48 gramsCalories:150-240Why We Love ItCheck the nutrition label and make sure it has 3 grams or more of dietary fiber—a good rule of thumb when shopping for any whole grains, advises Chaparro. Some other varieties use bean flour and have extra protein that can help you avoid blood sugar spikes, which is the whole goal, according to Chaparro.Mix pasta with veggies and proteinfor a healthy dinner.10. BarleyGet the recipe:Vegetable Barley SoupOne cup of cooked pearled barley provides, per theUSDA:Carbs:44 gramsCalories:193Why We Love ItThis often-overlooked whole grain contains beta-glucan fiber, a secret weapon in the battle against high blood sugar (oats are another great source). During digestion, beta-glucan forms a thick, viscous slurry that slows digestion, saysNicolas Bordenave, Ph.D., an assistant professor of food biochemistry at the University of Ottawa in Ontario, Canada. As a result, glucose is released gradually, preventing your blood glucose levels from rising. Go with whole-grain barley when possible, since it’s less refined and will digest more slowly than the pearled kind.11. PumpkinGet the recipe:Cinnamon Baked PumpkinA cup of cooked mashed pumpkin provides, per theUSDA:Carbs:12 gramsCalories:49Why We Love ItStarchy veggies are great options if you have diabetes.Pumpkin has fewer carbsthan other starchy vegetables, plus it’s packed with vitamin A and antioxidants. Got leftover canned pumpkin? There are so manydelicious, creative waysto use up every last bit of that nutritious goodness.The Bottom LineHaving diabetesdoesn’t mean having to give up carbs—or tasty, delicious foods. While you need to watch how many carbs you’re eating, including smart carbs—like whole grains, fruits, vegetables, legumes and dairy—will add nutrition to your meal plans, keep you energized and help keep your blood sugars stable.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Pictured Recipe:Red Lentil & Cauliflower CurryIf you have diabetes, you probably know to watch your carbohydrates. Carbs, especially simple carbs, can cause spikes in blood sugar which, over time, can lead to dangerous diabetes complications. But that doesn’t mean you have to give up carbs altogether, says registered dietitianMarina Chaparro, M.P.H., RD, certified diabetes educator, spokesperson for the Academy of Nutrition and Dietetics and founder of Nutrichicos.“By no means are we going to avoid carbs,” says Chaparro, who has type 1 diabetes. But exactly what are the best carbs for diabetes? The trick is choosing complex carbs—whole grains, fruits, vegetables, legumes and other foods with low glucose impact—meaning, they’re less likely to cause those blood sugar peaks and lows. Smart carbs, Chaparro says, “can actually do a lot of good for you and your diabetes control.“When you have diabetes, it’s important to spread your carbs throughout the day to help stabilize blood sugars. There is some evidence that timing in your actual meal may count, too. A 2019 study published inDiabetes, Obesity and Metabolismjournal found that starting with a non-carb, like a protein or vegetable first, and saving carbs for last may reduce blood sugar levels.Here are 11 complex carbs—plus some tastydiabetes-friendly recipes—to add to your menu planning.Don’t Miss:Diabetes Meal Plan for Beginners1. LentilsJason DonnellyGet the Recipe:Lemony Lentil Salad with FetaA 1/2 cup of cooked lentils provides, per theUSDA:Carbs:20 gramsCalories:115Why We Love ThemResearch showsthat eating more plant-based foods is good for your heart health—and that’s especially important if you have diabetes. Lentils deliver protein, carbs, fiber and iron—all in one tasty package.See More:Healthy Lentil Recipes2. ApplesGet the Recipe:Turkey-Apple-Brie SandwichesOne medium apple provides, per theUSDA:Carbs:25 gramsCalories:95Why We Love ThemHigh in fiber and sweet, crunchy goodness, apples are less likely to cause spikes in blood sugar than some other fruits. A 2021 study published inThe Journal of Clinical Endocrinology & Metabolismfound that eating more whole fruits—including apples, grapes and blueberries—may be associated with a lower risk of type 2 diabetes.Don’t Miss:The Best Fruits to Eat if You Have Diabetes3. BlueberriesGet the Recipe:Berry-Almond Smoothie BowlOne cup of blueberries provides, per theUSDA:Carbs:22 gramsCalories:84Why We Love ThemBerries of any kind are a great choice if you have diabetes. Low in calories andhigh in fiber, they also pack plenty of vitamin C and heart-healthy antioxidants.4. Sweet PotatoesGet the Recipe:Spinach Salad with Roasted Sweet Potatoes, White Beans & BasilOne medium-size cooked sweet potato (with skin) provides, per theUSDA:Carbs:24 gramsCalories:103Why We Love ThemWe’re sweet onsweet potatoesfor plenty of reasons. They’re tasty, versatile and loaded with complex carbs, fiber and vitamin A. They’re also easy on your blood sugar. Leave the skin on for extra fiber and nutrients.5. YogurtGet the Recipe:Strawberry-Chocolate Greek Yogurt BarkOne cup of plain, low-fat yogurt provides, per theUSDA:Carbs:17 gramsCalories:154Why We Love ItYogurt delivers protein, carbs, calcium and vitamin D—a nutrient many people with diabetes need more of. Some research suggests that eating yogurt may even help with diabetes prevention. For example, a 2019 review inDiabetes & Metabolic Syndromesuggests a lower risk of type 2 diabetes in people who eat three servings of dairy a day—especially yogurt (and cheese). Stick to plain yogurt—made without added sugars—and sweeten it naturally with fruit.6. OatsGet the Recipe:Peanut Butter Energy BallsA 3/4-cup serving of cooked oats provides, per theUSDA:Carbs:21 gramsCalories:125Why We Love ItA must-have on your list, oats are rich insoluble fiber, which is slowly digested and absorbed, causing fewer spikes in blood sugar. It also helps lower cholesterol, so it’s good for your heart health. “That’s important to keep in mind, since heart disease is the number one killer of people with diabetes,” says Chaparro.7. QuinoaGreg DuPreeGet the Recipe:Quinoa Salad with Feta, Olives & TomatoesA 1/2-cup of cooked quinoa provides, per theUSDA:Carbs:20 gramsCalories:111Why We Love ItHigh in complex carbs, protein, fiber and other nutrients, quinoa has a low impact on blood sugar, making it a perfect choice if you have diabetes. It’s versatile, too. Try swapping it for your regular rice or pasta—or evenyour morning bowl of oatmeal.8. PapayaGet the Recipe:Green Papaya SaladOne cup of papaya provides, per theUSDA:Carbs:16 gramsCalories:62Why We Love ItThis tropical fruit is loaded with fiber and water, so it aids in digestion and helps prevent constipation. It’s also high in potassium, which protects the heart and helps keep blood pressure under control. One caveat: Some people with kidney issues may have problems with high-potassium foods, so check with your health care provider if you’re not sure.9. Whole-Grain PastaGet the Recipe:Spaghetti with Quick Meat SauceOne cup of whole-grain pasta (depending on the type) provides, per theUSDA:Carbs:30-48 gramsCalories:150-240Why We Love ItCheck the nutrition label and make sure it has 3 grams or more of dietary fiber—a good rule of thumb when shopping for any whole grains, advises Chaparro. Some other varieties use bean flour and have extra protein that can help you avoid blood sugar spikes, which is the whole goal, according to Chaparro.Mix pasta with veggies and proteinfor a healthy dinner.10. BarleyGet the recipe:Vegetable Barley SoupOne cup of cooked pearled barley provides, per theUSDA:Carbs:44 gramsCalories:193Why We Love ItThis often-overlooked whole grain contains beta-glucan fiber, a secret weapon in the battle against high blood sugar (oats are another great source). During digestion, beta-glucan forms a thick, viscous slurry that slows digestion, saysNicolas Bordenave, Ph.D., an assistant professor of food biochemistry at the University of Ottawa in Ontario, Canada. As a result, glucose is released gradually, preventing your blood glucose levels from rising. Go with whole-grain barley when possible, since it’s less refined and will digest more slowly than the pearled kind.11. PumpkinGet the recipe:Cinnamon Baked PumpkinA cup of cooked mashed pumpkin provides, per theUSDA:Carbs:12 gramsCalories:49Why We Love ItStarchy veggies are great options if you have diabetes.Pumpkin has fewer carbsthan other starchy vegetables, plus it’s packed with vitamin A and antioxidants. Got leftover canned pumpkin? There are so manydelicious, creative waysto use up every last bit of that nutritious goodness.The Bottom LineHaving diabetesdoesn’t mean having to give up carbs—or tasty, delicious foods. While you need to watch how many carbs you’re eating, including smart carbs—like whole grains, fruits, vegetables, legumes and dairy—will add nutrition to your meal plans, keep you energized and help keep your blood sugars stable.
Pictured Recipe:Red Lentil & Cauliflower Curry
If you have diabetes, you probably know to watch your carbohydrates. Carbs, especially simple carbs, can cause spikes in blood sugar which, over time, can lead to dangerous diabetes complications. But that doesn’t mean you have to give up carbs altogether, says registered dietitianMarina Chaparro, M.P.H., RD, certified diabetes educator, spokesperson for the Academy of Nutrition and Dietetics and founder of Nutrichicos.
“By no means are we going to avoid carbs,” says Chaparro, who has type 1 diabetes. But exactly what are the best carbs for diabetes? The trick is choosing complex carbs—whole grains, fruits, vegetables, legumes and other foods with low glucose impact—meaning, they’re less likely to cause those blood sugar peaks and lows. Smart carbs, Chaparro says, “can actually do a lot of good for you and your diabetes control.”
When you have diabetes, it’s important to spread your carbs throughout the day to help stabilize blood sugars. There is some evidence that timing in your actual meal may count, too. A 2019 study published inDiabetes, Obesity and Metabolismjournal found that starting with a non-carb, like a protein or vegetable first, and saving carbs for last may reduce blood sugar levels.
Here are 11 complex carbs—plus some tastydiabetes-friendly recipes—to add to your menu planning.
Don’t Miss:Diabetes Meal Plan for Beginners
Jason Donnelly
Get the Recipe:Lemony Lentil Salad with Feta
A 1/2 cup of cooked lentils provides, per theUSDA:
Why We Love Them
Research showsthat eating more plant-based foods is good for your heart health—and that’s especially important if you have diabetes. Lentils deliver protein, carbs, fiber and iron—all in one tasty package.
See More:Healthy Lentil Recipes
Get the Recipe:Turkey-Apple-Brie Sandwiches
One medium apple provides, per theUSDA:
High in fiber and sweet, crunchy goodness, apples are less likely to cause spikes in blood sugar than some other fruits. A 2021 study published inThe Journal of Clinical Endocrinology & Metabolismfound that eating more whole fruits—including apples, grapes and blueberries—may be associated with a lower risk of type 2 diabetes.
Don’t Miss:The Best Fruits to Eat if You Have Diabetes
Get the Recipe:Berry-Almond Smoothie Bowl
One cup of blueberries provides, per theUSDA:
Berries of any kind are a great choice if you have diabetes. Low in calories andhigh in fiber, they also pack plenty of vitamin C and heart-healthy antioxidants.
Get the Recipe:Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
One medium-size cooked sweet potato (with skin) provides, per theUSDA:
We’re sweet onsweet potatoesfor plenty of reasons. They’re tasty, versatile and loaded with complex carbs, fiber and vitamin A. They’re also easy on your blood sugar. Leave the skin on for extra fiber and nutrients.
Get the Recipe:Strawberry-Chocolate Greek Yogurt Bark
One cup of plain, low-fat yogurt provides, per theUSDA:
Why We Love It
Yogurt delivers protein, carbs, calcium and vitamin D—a nutrient many people with diabetes need more of. Some research suggests that eating yogurt may even help with diabetes prevention. For example, a 2019 review inDiabetes & Metabolic Syndromesuggests a lower risk of type 2 diabetes in people who eat three servings of dairy a day—especially yogurt (and cheese). Stick to plain yogurt—made without added sugars—and sweeten it naturally with fruit.
Get the Recipe:Peanut Butter Energy Balls
A 3/4-cup serving of cooked oats provides, per theUSDA:
A must-have on your list, oats are rich insoluble fiber, which is slowly digested and absorbed, causing fewer spikes in blood sugar. It also helps lower cholesterol, so it’s good for your heart health. “That’s important to keep in mind, since heart disease is the number one killer of people with diabetes,” says Chaparro.
Greg DuPree
Get the Recipe:Quinoa Salad with Feta, Olives & Tomatoes
A 1/2-cup of cooked quinoa provides, per theUSDA:
High in complex carbs, protein, fiber and other nutrients, quinoa has a low impact on blood sugar, making it a perfect choice if you have diabetes. It’s versatile, too. Try swapping it for your regular rice or pasta—or evenyour morning bowl of oatmeal.
Get the Recipe:Green Papaya Salad
One cup of papaya provides, per theUSDA:
This tropical fruit is loaded with fiber and water, so it aids in digestion and helps prevent constipation. It’s also high in potassium, which protects the heart and helps keep blood pressure under control. One caveat: Some people with kidney issues may have problems with high-potassium foods, so check with your health care provider if you’re not sure.
Get the Recipe:Spaghetti with Quick Meat Sauce
One cup of whole-grain pasta (depending on the type) provides, per theUSDA:
Check the nutrition label and make sure it has 3 grams or more of dietary fiber—a good rule of thumb when shopping for any whole grains, advises Chaparro. Some other varieties use bean flour and have extra protein that can help you avoid blood sugar spikes, which is the whole goal, according to Chaparro.Mix pasta with veggies and proteinfor a healthy dinner.
Get the recipe:Vegetable Barley Soup
One cup of cooked pearled barley provides, per theUSDA:
This often-overlooked whole grain contains beta-glucan fiber, a secret weapon in the battle against high blood sugar (oats are another great source). During digestion, beta-glucan forms a thick, viscous slurry that slows digestion, saysNicolas Bordenave, Ph.D., an assistant professor of food biochemistry at the University of Ottawa in Ontario, Canada. As a result, glucose is released gradually, preventing your blood glucose levels from rising. Go with whole-grain barley when possible, since it’s less refined and will digest more slowly than the pearled kind.
Get the recipe:Cinnamon Baked Pumpkin
A cup of cooked mashed pumpkin provides, per theUSDA:
Starchy veggies are great options if you have diabetes.Pumpkin has fewer carbsthan other starchy vegetables, plus it’s packed with vitamin A and antioxidants. Got leftover canned pumpkin? There are so manydelicious, creative waysto use up every last bit of that nutritious goodness.
The Bottom Line
Having diabetesdoesn’t mean having to give up carbs—or tasty, delicious foods. While you need to watch how many carbs you’re eating, including smart carbs—like whole grains, fruits, vegetables, legumes and dairy—will add nutrition to your meal plans, keep you energized and help keep your blood sugars stable.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
