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10 Healthy Carbs for People with Type 2 Diabetes

Food And Nutrition

10 Healthy Carbs for People with Type 2 Diabetes


Medically Reviewed By
Dr Sohini Sengupta

Written By Meenakshi
on Apr 16, 2024

Last Edit Made By Meenakshi
on Apr 16, 2024

10 Healthy Carbs

Carbs are like the fuel our body needs to keep us moving. They stimulate several vital organs, keep digestive health intact, make us feel full, and control our blood sugar levels.

It is easily found in various healthy and unhealthy foods, making it tough to avoid it completely.

Since these are an important part of a healthy diet, everyone needs them, including those with diabetes. It is not the carbs that can influence your blood sugar levels. It is the quantity of carbs that can make all the difference.

Simply put, as long as you know your limits or incorporate them into your diet as a part of a balanced meal, you are good to go, or the results can be destructive.

Remember, being diabetic doesn’t mean the end of the world or the end of life. Even after being diagnosed with Diabetes, you can live a happy, healthy, and fulfilling life.

So, what is the mantra for living a healthy life, even for a person with diabetes?

How much carbs are good for a person with diabetes?

And what can be the source of healthy carbs for people with Type 2 Diabetes?

It’s okay to have so many questions in your mind; we’ve got answers to them right here in the blog.

So, before your head is filled with questions and confusion, let us get started.

What are Carbs, and what do they do?

Carbohydrates, also known as Carbohydrates, are macronutrients found in certain foods and drinks. Your body needs them in a healthy amount to help you stay healthy.

They often have a bad rap.

But that’s just one side of the story.

The other says there may be some bad carbs, but not all are bad.

Let’s dig in to learn more.

Main Three Types Of Carbs:


Yes, that’s right. The sweet sugar in your kitchen is considered a simple carbohydrate because it is in its simple form. It increases the risk for obesity and diabetes, causing blood sugar spikes and weight gain.


Starches are considered complex carbohydrates. They can be found in several vegetables, like potatoes, peas, and corn. Your body needs to break them down to use them for energy.


Your forever friend fiber is also a kind of complex carbohydrate that cannot be digested at all. However, it is fulfilling and is considered ideal for those managing blood sugar levels.

How many carbs a person with Type 2 Diabetes can have?

If you have Type 2 Diabetes, you have to be very picky about all your food or beverage choices so that you don’t end up hurting your health.

So, if you are not sure how many carbs are good enough for you as a person with diabetes, let’s take a look at this.

Before proceeding, you must understand that no one size fits all. Everyone has different body types and body requirements. The amount of carbs a person with diabetes can eat depends on individual factors like age, gender, medical history, current blood sugar levels, and more.

Some studies have shown that having carbs no more than 26% of your daily calories is good for your health and may help you manage blood sugar levels.

Important: However, since no one size fits all, it is advisable to consult a healthcare provider.

Now, the question is, what is the right or healthy source of carbs, and how exactly should we eat them so that they won’t spike blood sugar levels?

Worry not; scroll down, and you’ll have your answer.

Top 10 Healthy Carbs That You Should Include In Your Diet To Manage Diabetes:

  • Lentils:

Lentils are undeniably the healthiest food that you can have on your plate. They are high in protein and are not good for diabetes but prevent cardiovascular problems.

As a person with diabetes, your diet should be high in nutrients, low in calories, and must have complex carbohydrates. Therefore, there are three main lentils that you should have in your diet for diabetics:

  • Chana Dal: With a glycemic index of 8, Chana Dal is a rich source of protein and fiber, making it a healthy choice overall. It helps maintain regular blood sugar levels.
  • Green Gram: Also called Moong Dal, Green Gram is no less of a boon for not just diabetics but for all. With less than 38 glycemic index, it is considered the best choice for people with diabetes. Moreover, it is a source of antioxidants, which makes it a superfood for fighting chronic diseases like diabetes.

Note: Any food with a glycemic index below 50 is considered safe for diabetics. So, add these lentils to your diet for balanced blood sugar levels.

  • Blueberries:

Berries are undeniably loved, and for diabetics, they are a great choice. Being low in calories and high in fiber, Blueberries reduce inflammation, which otherwise contributes to the susceptibility to diabetes. One cup of Blueberries is packed with 4 grams of fiber and 21 grams of carbs, plus they have phytonutrients, which, as some studies have shown, are good for immunity and important for people with diabetes.

Blueberries and any berries, Be It Raspberries, Blackberries, or Strawberries, can be good for a diabetic patient.

If you love nuts, go nuts—and we mean literally. Nuts are nutritious and the best choice for people with diabetes. Packed with healthy fats, Almonds, Walnuts, Hazelnuts, Cashews, and Pistachios are all good for people with diabetes.

If the studies are correct, nuts may improve glycemic control, lower blood pressure, and improve artery function.

Important Note: Besides being high in healthy carbohydrates, minerals, and vitamins, nuts are also high in calories because of their fat content, so enjoy them in moderation as part of a balanced diet.

While potatoes may be a no-no for people with diabetes, Sweet Potatoes are a big yes for their delicious taste and versatility. They are packed with complex carbs, fiber, and Vitamin A. Known to have a low glycemic index and high fiber, sweet potatoes help diabetics keep their blood sugar levels in balance.

  • Quinoa:

A cup filled with Quinoa contains 8 gms of protein and 5 gms of fiber, making it super healthy for stabilizing blood glucose levels. If you have diabetes, you must keep a batch in your fridge and can have it whenever you crave something delicious yet healthy. You can even swap it with regular rice or pasta. Its low impact on blood sugar levels will not hurt your health and give you more reasons to love it.

As a popular gluten-free carb, it is a good source of protein and potassium, which benefit your health in many ways.

  • Whole Grain:

Most people think that being diabetic means refraining from grains, but this is not the complete truth. While refined grains are suggested, whole grains can be savored without worrying about spiking blood sugar levels.

Being packed with fiber helps manage blood sugar levels, lowers cholesterol, slows digestion, and reduces the risk of certain heart problems.

  • Barley: Rich in beta-glucan, Barley aids with blood sugar management and lowers bad cholesterol.
  • Ragi: With a low glycemic index, Ragi causes a slower and more gradual rise in blood sugar levels, which makes it beneficial for diabetics and helps prevent rapid blood sugar spikes.
  • Bajra: It goes without saying that Bajra is the best addition to your diabetes-friendly diet. Low in glycemic index and high in fiber and other nutrients, it is a great grain choice for effectively regulating blood sugar levels.

Important Note: Like any other dietary choice, it should always be consumed in moderation, modification, and the right proportion for optimal results.

  • Yogurt:

There is no one reason to add it to your diet. Yogurt is beneficial for your health for so many reasons. Being rich in probiotics, calcium, and protein and low in carbohydrates, it is indeed the healthiest snack choice for people with diabetes. Multiple studies have found that yogurt is linked to reduced risk of Type 2 Diabetes.

  • Squash Vegetables:

If there is one thing that should never be off your diet, no matter what, it is vegetables. They are a great way to moderate carbs, make you feel fuller for longer, and are best for people with diabetes. Squash vegetables like pumpkin, butternut squash, and similar varieties are a must to include in your diet for controlling blood sugar levels and managing diabetes.

  • Dairy:

Diabetes should never be used as an excuse to avoid Dairy, as it is essential for your body for many reasons. Being rich in nutrition and low in carbohydrates, low-fat Dairy products are often linked with a lower risk of Type 2 Diabetes. However, the consumption and quantity ideal for your health should be discussed with a healthcare provider.

  • Oats:

Lastly, oatmeal, with its low glycemic index and beneficial compounds, helps control markers of diabetes. It can keep blood sugar levels stable, making it an ideal breakfast choice for people with diabetes.

In addition to following prescribed medication and making other lifestyle adjustments, adding these healthy carbs to your diet can make a difference in your diabetes management journey. However, it is always advisable to consult your healthcare provider regarding any food choice and especially to discuss the portion so that it doesn’t harm your health.

Besides, routinely testing your blood sugar levels is essential to monitor them, check for fluctuations, and take proactive measures to maintain them.

Book Blood Sugar Test With Redcliffe Labs!

As the best diagnostic service provider, we are committed to offering a reliable diagnostic experience to our clients. You can book a Blood Sugar Test with Redcliffe Labs to identify fluctuations and manage your condition well. We provide doorstep sample collection and reports at your fingertips. So, delay no more and schedule your test with us today.

Remember, being diagnosed with Diabetes is not the end of the world; with the right measures, you can control blood sugar levels and live a fulfilling life even with diabetes.

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