After you eat carbohydrate-containing foods, the carbohydrate will break down into and enter the bloodstream. Carbohydrate is the main nutrient in foods that can raise blood sugar after eating. The carbohydrate you eat will not raise your blood sugar too high and/or too fast if you have enough available and ready when it’s needed.
The fact that the carbohydrate in foods can raise blood sugar doesn’t mean people with should completely avoid foods that contain carbs. Carbohydrate is your body’s main source of energy. Foods that contain carbohydrate provide essential nutrients, vitamins, minerals, and fiber. These foods include fruits, vegetables, whole grains, legumes, and low-fat dairy foods. About half your calories should come from carbohydrate, but this should depend on individual eating and food preferences. Work with a educator to figure out what’s right for you. The more you can limit or avoid bad sources of carbohydrate, the better. Carbs to limit or avoid include refined grains (like white bread, white pasta, and white rice), sugary beverages, and foods with added sugars, like sweets and desserts.
Carb counting is a meal-planning tool you can learn and use to balance your blood sugar levels. You learn how to count the grams of carbohydrate in the foods you eat, and then set an amount of how many grams of carbohydrate you need or want to consume at your meals and snacks.
Select Foods High in Fiber
Research shows that eating a diet with sufficient fiber can keep you healthy. It can also help you stay fuller longer. Although you see only the word fiber on the Nutrition Facts labels, our foods actually contain hundreds of different fibers. There are three main categories: fibers that add bulk to help with regularity, fibers that help reduce blood fats, and fibers that can help lower blood sugar and decrease resistance.
Most Americans eat well under half of the 25 grams of fiber recommended per day for adults. To eat this large amount of fiber takes effort. It means getting your fill of foods that contain fiber: most whole grains, fruits, vegetables, some starchy vegetables, and the shining star, legumes. Most of these foods also contain carbohydrate, but they are healthy sources of carbs.
Food rich on fiber can lower blood sugar by a small amount after eating, but only if you eat upward of 25 grams of fiber per day.
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