Type 2 diabetes is a chronic condition that affects how the body processes blood sugar. People with diabetes need to manage their blood sugar levels to prevent complications like heart disease, kidney disease, and nerve damage.

One way to manage blood sugar levels is through diet. Low-carb diets can be an effective way for people with diabetes to control their blood sugar. While some low-carb diets are high in fat and animal products, there are also low-carb carbohydrates that can be included in a healthy diet.

In this article, we’ll explore some low-carb carbohydrates that are suitable for people with type 2 diabetes.

Nuts and Seeds

Nuts and seeds are a great source of low-carb carbohydrates. They are also high in healthy fats and protein, which can help you feel full and satisfied. Some good options include:.

Almonds: 1 oz (28g) of almonds contains 6g of carbs
Pistachios: 1 oz (28g) of pistachios contains 8g of carbs
Chia seeds: 1 oz (28g) of chia seeds contains 12g of carbs (but 11g of fiber, making the net carbs only 1g)
Flaxseeds: 1 oz (28g) of flaxseeds contains 8g of carbs (but 7g of fiber, making the net carbs only 1g)
Walnuts: 1 oz (28g) of walnuts contains 4g of carbs

Vegetables

Non-starchy vegetables are a great way to add low-carb carbohydrates to your diet. They are also high in fiber and a range of vitamins and minerals. Some good options include:.

Spinach: 1 cup of spinach contains only 1g of carbs
Kale: 1 cup of kale contains 6g of carbs (but 2g of fiber, making the net carbs only 4g)
Broccoli: 1 cup of broccoli contains 6g of carbs (but 2g of fiber, making the net carbs only 4g)
Mushrooms: 1 cup of mushrooms contains only 2g of carbs
Cauliflower: 1 cup of cauliflower contains 5g of carbs (but 3g of fiber, making the net carbs only 2g)

Fruits

Fruits are generally higher in carbs than vegetables and nuts, but they can still be included in a low-carb diet in moderation. Some good options include:.

Strawberries: 1 cup of strawberries contains 12g of carbs (but 3g of fiber, making the net carbs only 9g)
Raspberries: 1 cup of raspberries contains 15g of carbs (but 8g of fiber, making the net carbs only 7g)
Blackberries: 1 cup of blackberries contains 14g of carbs (but 7g of fiber, making the net carbs only 7g)
Blueberries: 1 cup of blueberries contains 21g of carbs (but 4g of fiber, making the net carbs only 17g)
Avocado: 1 whole avocado contains only 3g of carbs

Legumes

Legumes are a good source of plant-based protein, fiber, and low-carb carbohydrates. Some good options include:.

Lentils: 1 cup of cooked lentils contains 40g of carbs (but 16g of fiber, making the net carbs only 24g)
Black beans: 1 cup of cooked black beans contains 41g of carbs (but 15g of fiber, making the net carbs only 26g)
Chickpeas: 1 cup of cooked chickpeas contains 45g of carbs (but 12g of fiber, making the net carbs only 33g)
Fava beans: 1 cup of cooked fava beans contains 34g of carbs (but 9g of fiber, making the net carbs only 25g)
Green peas: 1 cup of cooked green peas contains 25g of carbs (but 9g of fiber, making the net carbs only 16g)

Dairy

Dairy products can be a good source of protein and fat, as well as low-carb carbohydrates. Some good options include:.

Plain Greek yogurt: 1 cup of plain Greek yogurt contains 9g of carbs
Cottage cheese: 1 cup of cottage cheese contains 6g of carbs
Cheddar cheese: 1 oz (28g) of cheddar cheese contains only 1g of carbs
Mozzarella cheese: 1 oz (28g) of mozzarella cheese contains only 1g of carbs
Heavy cream: 1 tbsp of heavy cream contains only 0.5g of carbs

Conclusion

Low-carb carbohydrates can be a good addition to a healthy diet for people with type 2 diabetes.

By incorporating low-carb carbohydrates like nuts, seeds, vegetables, fruits, legumes, and dairy, you can create a well-rounded and nutritious eating plan that helps you manage your blood sugar and feel your best.