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Best Carbohydrates for Diabetes

Diabetes is a lifestyle disease. According to WHO, The number of people with diabetes has risen from 108 million in 1980 to 422 million in 2014[1].

This can be treated and its consequences avoided or delayed with diet, physical activity, medication and regular screening and treatment for complications[1].

Let us focus on the diet part of managing diabetes. Maintaining a healthy diet can be tricky, especially when it comes with carbohydrates intake. The main source of carbohydrates comes with sugars, and sugars are something diabetics need to watch out. With this, it is essential that you know how to count your carbs.  This list can be your cheat sheet for safely including carbs on your diet.

Eat These In Abundance

  • Vegetables that grow above the ground such as green leafy veggies, broccoli, cauliflower, cucumber, tomato, etc.

Eat These In Moderation

  • Vegetables like carrots, beets. pumpkin, celeriac, and turnip
  • Beans and Legumes like lentils, mung beans, northern beans [6-7g carbs per 1/4 cup]
  • Fruit like berries, strawberries, blueberries


  • Grains - exclude grains for best result
  • Starches - potatoes, sweet potato, corn

Knowing what to eat and how much we can eat makes a difference in maintaining and managing your optimum health. 

Evan has years of experience researching and writing about the health effects of food and nutritional supplements. He is especially passionate about nutritional pharmacology and the bioavailability, efficacy, and actions of supplements. He wants to spread knowledge about how effective diet and supplements can be at treating ailments and promoting well-being. Learn more about Evan here.

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