Carbs, Fiber, And Diabetes, An Interesting Love Affair

Somya Verma

, Health A2Z


While managing diabetes there might be so many suggestions that would be flowing in. One thing is very common in all of them. The insulin intake and the diet you are taking. Everyone suggests, do not eat too much sugar, or too many carbs, and have fiber. Yet, you are always confused, what is this relationship of carbs, fiber, and diabetes? You need your answers. So, we are here giving you the idea behind why you hear these three together most of the time.


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What role do Carbs, fiber, and diabetes play together?


A diabetologist would always recommend a diabetic person to not eat too many carbs. This has a very important reason. With an increase in carbs, you increase weight. This might be a problem, as high chances of your sugar level also rising. Hence that is how carbs, fiber, and diabetes might be important.


Fiber, on the other hand, helps keep your stomach clean and your sugar levels low. Even in this case, you must know, how much of it do you need. In the case of diabetes, keeping your blood sugar levels in control is extremely important.


How do I manage carbs, fiber, and diabetes all the three together?


Thinking about how to manage carbs, fiber, and diabetes? Well, it is easy, if you take care of the intake of each is very important.


1. Check what you eat


Keep a track of carbs, fiber, and diabetes. You must understand how much you need the two in diabetes. There’s no “one size fits all” answer—everyone is different because everyone’s body is different. On average, people with diabetes should get about 45% of their calories from carbs. A carb serving is measured as 15 grams per serving.


2. Take hold of a good amount of fibers


What else is important than just managing carbs, fiber, and diabetes? It is the way you make sure the good fibers are reaching your system. Most high-fiber foods have a combination of both soluble and insoluble fiber, so variety is key! Make sure you have the best on the plate.


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3. Know the sources


It is not that carbs are a direct NoNo! It is important you know the source. Similar as we mentioned, for fiber it is the same. Non-starchy vegetables, such as asparagus, broccoli, carrots, celery, green beans, lettuce, and other salad greens, mushrooms, radishes, spinach, tomatoes, and zucchini, have fewer carbs than starchy vegetables. Choosing these might provide a balance of carbs, fiber, and diabetes.


4. Listen to the sugar level and not your taste buds!


Carbs, fiber, and diabetes are like a love triangle. You must and should hold on to fiber but carbs distract you during diabetes. It makes your taste buds disloyal to your health and sugar levels. So, when choosing between your sugar levels and taste buds, it is always sugar levels.


An important suggestion in balancing out carbs, fiber, and diabetes is about patience and selection. Try to limit foods that have added sugars, like sweets and fruit drinks, or are made with refined carbs, such as white bread, white rice, and most pasta. Instead, choose carbs such as fruit, vegetables, whole grain bread, brown rice, and beans.


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