Last Updated on May 16, 2025 by Brenda

Diabetes can feel like a dietary minefield, especially when it comes to carbohydrates. But fear not! We recently sat down with Bailey Compton, Registered Dietician PHS, Ashely Dunworth, Registered Dietician/Diabetes Educator, from Presbyterian Health’s Diabetes Recharge program, to demystify carbs and empower you to make informed food choices.

Diabetes is a metabolic condition affecting how your body uses glucose (blood sugar). In type 2 diabetes, your body becomes resistant to insulin, the hormone that helps glucose enter cells for energy.  Carbohydrates are often demonized, but they’re essential for energy, especially for your brain. The key isn’t to eliminate them, but to understand their impact on your blood sugar.  Managing carbohydrates will help you keep your blood sugar in a healthy range

Diabetes affects how your body processes glucose, the fuel derived from carbohydrates.  Not All Carbs Are Equal: Complex carbohydrates, rich in fiber, are your friends. They slow down glucose absorption, preventing rapid blood sugar spikes.  Fiber is indigestible, meaning it doesn’t directly raise blood sugar. It also promotes satiety and digestive health.  Refined carbohydrates, like white bread and pasta, lack fiber and can cause blood sugar to soar.

Food labels can help us make good choices, but they can be confusing.  Here are some clues:

• Net Carbs: Subtract fiber from total carbohydrates to determine the digestible carbs that impact blood sugar.  This allows people with diabetes to have more choices.  Picking these foods will have extra benefits associated with fiber foods.
• Percentage Daily Value: Use the 5% (low) and 20% (high) rule to quickly assess nutrient content.  If you are trying to avoid sodium, then you should avoid foods that have 20% or higher under the percent daily value column.
• Added vs. Total Sugars: Pay attention to added sugars, which are simple sugars that can lead to rapid blood sugar spikes.  Some sugars are natural sugars like those in fruits and may also have fiber as well as other important nutrients.

Practical Tips for Carb Management:

• Know what the high carb foods are: starchy vegetables (potatoes, corn, beans), grains (bread, pasta, rice), fruits, dairy, and sweets.
• Portion Control: Be mindful of serving sizes. General guidelines are 30g carbs per meal for women and 45g for men.
• Listen to Your Body: Blood sugar responses vary. Monitor your readings and observe how different foods affect you.
• Embrace Resistant Starch: Cook, cool, and reheat starchy foods like rice and potatoes to increase resistant starch, which behaves like fiber.
• Choose Whole Grains: Choose whole-wheat bread, brown rice, and other fiber-rich grains more than refined grains often called white foods.
• Hydrate: Increase fluid intake when increasing fiber to aid digestion.
• Smoothies: Be mindful that blended drinks spike blood sugar faster than eating whole fruits.
• Fiber Supplements:  Fiber supplements can help you reach your daily fiber goals.
• Cooked vs. Raw: Cooking methods affect glucose absorption.  Cooked carbohydrate foods often absorb faster.

There are three cornerstones of diabetes-friendly eating: Awareness, Portion Control, and Balance.

Ever felt lost in the maze of “serving sizes”? Well, your own hand is about to become your new best friend.  Our fists, palms, and thumbs are excellent guides for portioning everything from rice and beans to fats and nuts. Who knew your hand could be such a powerful tool?

• Fist: Perfect for scoopable foods like rice and beans.
• Open Hand: Great for flat items like tortillas.
• Thumb Tip: Your guide to healthy fat servings.

And get this: One fist equals roughly 15 grams of carbs!

Ever wondered why an apple with peanut butter is better than an apple alone? It’s all about smoothing out that blood sugar spike.  Pairing carbs with proteins and fats creates a steady, manageable curve.  And don’t forget the veggies! Learn the differences between starchy and non-starchy vegetables, and boosting those non-starchy greens can be a game-changer.  They are fiber and nutrient powerhouses.

But it’s not all about restrictions! We all need to be able to enjoying our favorite foods and finding ways to modify them to fit your lifestyle. Whether it’s swapping half your rice for zucchini or adding more spices instead of salt, these small changes can make a big difference.

Be sure to watch both of these outstanding informative episodes. Truth About Carbs Part 1 Truth About Carbs Part 2