Low-Carb Hacks – Healthy, Nutritious Carbohydrate Options for People with Diabetes

If you have diabetes or are prediabetic, eating a nutritious diet is crucial to regulating blood sugar levels. Yet, managing carbohydrates can be challenging. Here are some carb-friendly tips and ideas for maintaining a healthy lifestyle.

Befriend Carbs

In proper quantities, carbohydrates themselves aren’t bad, said Stacy Eilers, RDN, LDN, Clinical Nutritionist Educator at Mission Health. The key is moderation and choosing the best carbohydrate options. “We need carbs. They are the fuel for our body and we don’t run right without them,” said Eilers.

Eilers suggested choosing healthy carbohydrates and spreading them out throughout the day. “If you have too many carbs at one time, your body will get overloaded and can’t clear them out of your blood fast enough,” she explained.

Get Fresh

Healthy carbs choices are fruits, vegetables, beans and legumes, and whole grains, said Eilers. Low-carb foods are often found in nature. Most nonstarchy vegetables are low in carbohydrates and are extremely nutritious. They also offer additional health benefits, such as lowering blood pressure, improving heart health, helping with weight loss and reducing the risk of cancer.

Go Low-Fat

Eating a low-fat diet benefits both the heart and diabetes. “High-fat foods tend to linger longer and not just as indigestion. They can also cause your blood sugar to stay higher longer after a meal,” said Eilers.

Control Portions

Consider both the portion size and number of portions of carbohydrates consumed. Even too many healthy carbs can raise blood sugars. “A carb serving is 15 grams of carbohydrates,” said Eilers. “At meals, it is recommended that women have 2 to 3 carb servings and men have 3 to 4 servings.”

Go-To Snacks

Pair a carbohydrate with a protein:

For a low-carb/no-carb snack try:

Stacy Eilers, RDN, LDN, is a Clinical Nutritionist Educator at Mission Health.

To learn more about diabetes services at Mission Health, visit mission-health.org/diabetes [1].
This article originally appeared in Mission Health’s My Healthy Life magazine. To enjoy more health and wellness articles, join our mailing list [2] to have this free publication mailed to your door.

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