Although it’s a complicated disorder, diabetes can be managed and, in some cases, even reversed. Choosing healthy foods and drinks, in essence, managing nutrition, is the key to manage diabetes. Carbohydrates are among the foods that we start avoiding in case we see high sugar levels. We start considering carbs as an enemy, which is definitely not the case.

Ideally, when we eat carbohydrates, the body converts it into glucose which further increases sugar levels. It is due to this that we consider avoiding carbohydrates. They are an integral part of a healthy diet and before we begin to avoid them, we need to understand them. 

There are 2 types of Carbohydrates 

• Simple carbs: which are easily broken down in the body, they lead to a sudden increase in the sugar levels. 
• Complex carbs: which are absorbed slowly in the body and due to this, there isn’t a sudden increase in the sugar levels.

So complete elimination of carbohydrates is not recommended, rather we can shift to a diet which provides a good amount of complex carbs. Starch and fibers are the types of complex carbs, and as we all know, there are lots of health benefits of including fibers in the diet.

Good Carbs You Can Include 

• Fruits
• Vegetables
• Whole Grain products
• Beans
• Pulses
• Nuts

How To Incorporate Complex Carbs In Your Diet 

1. Replace wheat rotis (flat breads) with multigrain or oats rotis (flat breads)
   
2. Replace the white rice with brown rice
3. You can also replace the brown rice with Dalia (Bulgar Wheat) or Quinoa, if or whenever possible
4. Include more vegetables in your meals 
5. Have at least 1 portion of fruits a day – preferably apple, papaya, guava, pears, cherries or berries
6. Include salads in at least 1 meal a day
7. Add boiled beans, sprouts, boiled pulses, nuts or mixed seeds to the salads

With these tips, do remember that it is not just reducing the carbs but an overall lifestyle modification that is really important. With the diet, it is really important to follow an exercise routine, to manage stress and to cut down any unwanted habits of smoking or alcohol. If you are a diabetic and have stopped having carbs, do start including complex carbs in a limited portion in your daily routines. 

Please note that before you begin with any of the aforementioned foods, kindly check with your doctor, dietitian or nutritionist. We hope this article on Good Carbohydrates for Diabetics helps you – do share it with your friends and family. For more on diabetes management, check out Healthy Reads or tune in to LIVE sessions by our experts on GOQii Play. 

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