Carbohydrates constitute an important part of our daily meal. Whether you are a diabetic or a perfectly healthy individual, it is important to monitor and take care of your carbohydrate consumption in order to stay healthy.
A low glycemic index carbohydrate is one which takes longer time to break down into simple carbohydrates before being absorbed into the bloodstream, instead of directly entering the bloodstream.
The delayed and slowed absorption of carbohydrates is essential in diabetics because it helps maintain a constant supply of carbohydrates rather than a sudden increase in the amount of carbohydrates present in the blood. If a carbohydrate rich food with high glycemic index food is eaten it only gives instant gratification and leads to more hunger after some time which is not good.
Hence, a diabetic should replace his/her usual sources of carbohydrates with the ones that have lower glycemic index in order to keep the blood sugar levels at healthy levels. Some of the best sources of carbohydrates with low glycemic index for diabetics include:
5 Best Sources of Carbohydrates for Diabetics
Foods Made from Whole Grain Flour
Instead of eating white bread, pasta, or bakery products made from processed white flour, eat foods that are made from whole grain flour. Brown rice, multigrain breads or whole grain breads, and multigrain or whole grain pasta are the best choices for the main portion of carbohydrates in a meal.
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Whole grain food products are also rich in most of the B vitamins which are essential for diabetic health and fiber.
Lean Meat and Poultry
Lean or low-fat meat, lean poultry, and even fish can be used as both sources of carbohydrates and protein. Make sure you include at least one of these in your every meal.
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The additional benefit of including these foods in your meal is that they will provide you with other nutrients such as essential fatty acids (especially in fish) and various vitamins.
All types of beans and peas such as chickpeas, lentils, green peas, lima beans, soy beans, split peas, black beans, black-eyed peas, broad beans, and so on, are not only the best protein alternative for vegetarians, but can contribute to improved control of blood sugar levels.
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Include varied types of legumes in your meal for a balance diet.
Low Fat Dairy Products
Low fat dairy products such as skimmed milk, plain yoghurt, soy milk, and low-fat cheese are another good sources of carbohydrates.
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Though they cannot be used as the main part of a meal, they do contribute to a considerable amount of carbohydrate supply, and are rich in calcium, vitamin A and D.
Vegetables and Fruits
Though vegetables and fruits are very rich in fiber and not considered a source of carbohydrates, there are some of them that can be used as good carbohydrate sources. Vegetables such as sweet potatoes, carrots, tomatoes, cauliflower, spinach, and yam are some with low glycemic index with considerable levels of carbohydrates compared to other vegetables.
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However, unlike vegetables, there are many fruits that can provide you with carbohydrates, such as banana, orange, peach, kiwi fruit, grapes, berries, and apple. Making vegetables one portion of your meal will ensure that you will get enough fiber and varied vitamins.
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