Carbs aren’t the enemy—understanding which ones, how much, and how you pair them is the secret.
What to know
- Carbohydrates raise blood sugar the most, but effects vary by type and portion.
- Glycemic Index (GI) estimates how quickly a carb food raises blood sugar; Glycemic Load (GL) factors in portion size.
- High‑fiber foods (whole grains, legumes, veggies, fruit) generally have a gentler effect.
- Protein and fat with carbs can slow digestion and reduce spikes.
- Individual responses differ—your meter/CGM is the best guide.
Take action
- Prefer low‑ to moderate‑GI carbs: oats, barley, quinoa, legumes, most fruits, non‑starchy veggies, dairy like yogurt/milk.
- Combine carbs with protein/fat:
- Apple + peanut butter; whole‑grain toast + eggs; beans + avocado.
- Portion pointers:
- Start with roughly 1 fist of high‑fiber carbs at meals; adjust using your glucose readings and clinician advice.
- Label reading:
- Look for ≥3 g fiber per serving and minimal added sugars.
- Practical swaps:
- White rice → brown rice or barley; chips → nuts or roasted chickpeas; sweet cereal → oatmeal with seeds/berries.
- Build fiber gradually and hydrate to avoid GI discomfort.
Talk to your doctor or dietitian about
- Your personal carb ranges per meal and snack.
- Whether carb counting is right for you (and how to align with your meds/insulin).
- Interpreting your glucose patterns after meals.
Quick glossary
- Glycemic Index (GI): 0–100 scale of how fast carbs raise blood sugar.
- Glycemic Load (GL): GI adjusted for the portion you eat.
- Resistant starch: carbs that act like fiber and may reduce post‑meal spikes.
Safety note
If you adjust carbs significantly, discuss medication/insulin changes to prevent lows.