Eating the Right Carbohydrates

Remember, there are no "bad" carbohydrates. But favoring some over others will improve your glucose control and give your overall health a boost. Here are some good rules to follow.

Go With the (Whole) Grain

If you think 7-grain bread, brown rice, and whole-wheat pasta are just for people who wear Birkenstocks and beads, it's time to get hip to the benefits of whole grains. Most Americans grew up eating white bread and white pasta. Wheat is the grain most commonly used to make these starchy foods. Picture a wheat field. Notice something that doesn't quite fit? Wheat isn't white. Millers produce white flour by grinding wheat to remove the sturdy outer layers of the grain, known as the bran and germ. Unfortunately, the process known as refining not only strips away the bran and germ, but it also removes lots of fiber, vitamins (especially vitamins B and E), and minerals, too. The same thing happens when rice is processed to make it pearly white.

The U.S. government requires commercial bakers to restore some of those nutrients; the process is known as enrichment. But some nutritionists believe that the body is better able to absorb and use naturally occurring vitamins and minerals. What's more, enrichment does not return to the finished product the countless micronutrients in grains, whose role in health scientists are only now beginning to understand.

Whole-grain breads, pasta, and rice are made with the entire grain, preserving all of those valuable nutrients. Whole grains have a bolder taste and chewier texture than most of their paler cousins. Add them to your diet, and over time, you may find that white bread and other refined grains taste bland. Beware of imitators: Some commercial bakeries sell "wheat" bread that is simply white bread that has been dyed brown. Pasta makers sometimes dye pasta brown, too, to make it appear healthier. Look for the words whole grain or whole wheat on package labels.

Don't Peel Out

Paring off the skin of apples or other fruits strips away fiber and nutrients, so leave it on. Corn and beans have edible skin, too. Foods with edible seeds, such as berries, are fiber filled, too.

Apples
An apple a day does even more for you
if you leave the peel on.

Get Colorful

Nutritionists believe that the same chemicals that give certain kinds of fruits and vegetables a brilliant hue may also promote health and fight disease. Tomatoes and watermelon, for instance, get their red color from an antioxidant called lycopene, which may prevent some cancers. You may want to see green on your plate, in particular. Some researchers believe that the antioxidants lutein and zeaxanthin, which are found in spinach, collards, kale, and broccoli, may strengthen the retina, the ring of nerve cells in the eyes that are vulnerable to blinding damage from high blood sugar.

Know Your Beans

They aren't as glamorous as prime rib or lobster, but lowly legumes are among the healthiest foods on the planet. Packed with fiber, protein, B vitamins, and other nutrients, beans and lentils belong on any healthy menu. There is an astonishing array of beans, from garbanzos to great northerns, each with a distinct taste. Beans go well in salads, stews, and soups, as well as curries, casseroles, and an endless list of ethnic dishes.

In choosing your carbohydrates, you'll also want to pay close attention to fiber content. Learn more about eating the right amount of fiber in the next section of this article.

For more information on diabetes, diet, and related topics, try the following links:
  • For more information about how diet affects diabetes, see our Diabetic Diet page.
  • To learn how exercise relates to diet when you have diabetes, see our Diabetes and Exercise  page.
  • For more information on diabetes in general, whether you want to learn about type 1 or type 2, visit the main Diabetes page.
  • To learn about how to take care of yourself when you have diabetes, visit our main Diabetes Treatment page.
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.