Carbohydrates are one of the three macronutrients that provide energy to our body. While we need carbs to have energy, it is essential to choose the right carbs to maintain good health and prevent diabetes.

What are carbohydrates?

Carbohydrates, also known as carbs, are the main source of energy for our body. They are one of the three macronutrients, along with fat and protein. Carbs are made up of sugar, starch, and fiber.

Sugar and starch are broken down into glucose, which is then used by the body for energy.

Types of carbohydrates

There are two types of carbs:.

Simple carbohydrates – These are made up of one or two sugar molecules. Foods that contain simple carbs include table sugar, honey, candy, and fruit.
Complex carbohydrates – These are made up of three or more sugar molecules. Foods that contain complex carbs include whole grains, beans, vegetables, and fruit.

Role of carbs in diabetes

Carbs play a significant role in diabetes management. When we eat carbohydrates, they are broken down into glucose, which enters the bloodstream. Insulin, a hormone produced by the pancreas, helps the glucose enter the cells to be used for energy.

In people with diabetes, the body does not produce enough insulin or is not able to use insulin effectively, leading to high blood glucose levels. Therefore, it is important to choose the right carbs to help manage blood glucose levels.

Choosing the right carbs

Choosing the right carbs can help reduce the risk of diabetes and manage blood glucose levels for those who already have diabetes. Here are some tips for choosing the right carbs:.

Choose whole grains – Whole-grain products contain the entire grain, including the bran, germ, and endosperm. Examples of whole-grain products include brown rice, quinoa, whole wheat bread, and oatmeal.
Include fiber-rich foods – Fiber helps slow down the digestion of carbohydrates, leading to a slower increase in blood glucose levels. Examples of fiber-rich foods include fruits, vegetables, nuts, and legumes.
Avoid refined carbs – Refined carbs have been processed to remove the bran and germ, leaving only the endosperm. They are low in fiber and have a high glycemic index, leading to a quick increase in blood glucose levels. Examples of refined carbs include white bread, white rice, and white pasta.
Avoid sugary drinks – Sugary drinks, such as soda and fruit juice, are high in sugar and can lead to a quick increase in blood glucose levels.

Conclusion

Choosing the right carbs can help reduce the risk of diabetes and manage blood glucose levels for those who already have diabetes. It is essential to choose whole grains, fiber-rich foods, and avoid refined carbs and sugary drinks.