People with diabetes should pay more attention to the quality of carbs than just avoiding them altogether.

People with diabetes can eat healthy carbs as part of a balanced diet. The most important thing is to pick carbs that don’t raise blood sugar levels too much and give you the nutrients you need. Here are some healthy carbs for people with diabetes:

Whole Grains:

Rice that is brown
Quinoa
Steel-cut or old-fashioned oats
Bread, pasta, and couscous made with whole wheat
Barley

Beans:

Lentils
Chickpeas
Beans that are black
Beans for the kidneys
Pinto beans

Vegetables that don’t have starch:

Leafy greens including Swiss chard, kale, and spinach
Brussels sprouts, bell peppers, broccoli, and cauliflower

Berries:

Raspberries, blueberries, strawberries, and blackberries

Sweet Potatoes:

Sweet potatoes are better for you than normal potatoes since they have a lower glycemic index and more nutrients.

Seeds and nuts:

Almonds
Walnuts
Chia seeds
Flaxseeds

Dairy or Dairy Alternatives:

Greek yogurt (unsweetened)
Cottage cheese
Almond milk or soy milk (unsweetened)

Whole Fruits (in moderation):

Apples
Pears
Peaches
Berries
Cherries

Lentils

Stacks of recent studies demonstrate that eating more plant-based foods is healthy for your heart health—and that’s especially essential if you have diabetes. Lentils contain protein, carbohydrates, fiber and iron all in one delectable package.

Apples

Apples are high in fiber and taste great. They are less prone to induce blood sugar increases than some other fruits. A study that came out in 2013 in the British Medical Journal found that eating more whole fruits, like apples, grapes, and blueberries, was linked to a lower risk of getting type 2 diabetes.

Blueberries

If you have diabetes, any kind of berry is a good choice. Blueberries are the best. Low in calories and heavy in carbohydrates and fiber, they also pack plenty of vitamin C and heart-healthy antioxidants.

Sweet Potatoes

We’re sweet on sweet potatoes for plenty of reasons. They’re flavorful, flexible, full with carbs, fiber and vitamin A—and gentle on your blood sugar, too. Leave the skin on to get more fiber and minerals.

Yogurt

A dairy superstar, yogurt contains not only protein, carbohydrates and calcium but also vitamin D—something many individuals with diabetes need more of. Some studies show that eating yogurt may even help keep diabetes from happening. A big study found that those who ate yogurt more than four times a week had a 24% lower risk of getting type 2 diabetes. Stick to plain yogurt that doesn’t have any added sugars, and use fruit to sweeten it naturally.

Oats

A must-have on our list, oats are rich in soluble fiber, which is slowly digested and absorbed, causing smaller spikes in blood sugar. It also helps decrease cholesterol, so it’s healthy for your heart health. “That’s important to keep in mind, since heart disease is the No. 1 killer of people with diabetes,” Chaparro says.

Quinoa

Quinoa is a great choice for those with diabetes since it provides a lot of carbs, protein, fiber, and other minerals but doesn’t raise blood sugar levels. You can also use it in place of rice or pasta.

Tips for Managing Carbohydrates:

Portion Control: Pay attention to portion sizes to manage carbohydrate consumption.
Fiber Intake: Choose foods that are rich in fiber, as fiber helps slow down the absorption of sugar and adds to better blood sugar regulation.
Balanced Meals: Include a balance of carbohydrates, proteins, and healthy fats in each meal to help regulate blood sugar levels.
Avoid Processed Sugars and Refined Carbs: Minimize the intake of sugary drinks, sweets, and highly processed carbohydrates.
Regular Monitoring: Check your blood sugar levels often to see how different foods affect your body.

People with diabetes need to work closely with healthcare specialists, such as registered dietitians or nutritionists, to establish a specific and long-term eating plan. Different people have different dietary demands, so what works for one person may not work for another.