carbohydrate-containing foods, make them count! Choose those that are nutrient dense, which means they are rich in fiber, vitamins, and minerals, while also being low in added sugars and unhealthy fats.
Here are the best choices for carbohydrate foods:
• Nonstarchy vegetables, such as leafy greens, tomatoes, carrots, cucumbers, and asparagus
• Fresh, frozen, or canned fruit without added sugars
• Whole grains, such as 100% whole-wheat bread, brown rice, oatmeal, quinoa, and whole-grain barley
• Starchy vegetables, such as sweet potatoes, winter squash, pumpkin, green peas, corn, parsnips, and plantains
• Beans, legumes, and peas
• Low-fat dairy, such as 1% milk, skim milk, and nonfat yogurt
Focus on the foods listed above and limit highly processed carbohydrate foods that provide few nutrients, such as:
• Soda and other sugary drinks
• Refined-grain foods, such as white bread, white rice, many crackers, pastries, and sugary cereals
• Chips, pretzels, and other similar salty snacks
• Sweets and desserts
What Are Nonstarchy Vegetables?
Nonstarchy vegetables are any vegetable with the exception of potatoes, corn, green peas, parsnips, plantains, and most types of winter squash. The best nonstarchy vegetable choices are fresh, frozen, or canned vegetables without added salt, fat, or sugar.
These veggies are packed with important vitamins, minerals, and fiber. They have fewer calories and less carbohydrate than other types of food, so you can actually enjoy them in larger portions. In fact, a good goal to shoot for is to fill at least half of your plate with nonstarchy vegetables at lunch and dinner. Here are just a few ways you could do that:
• Try the recipe for a refreshing Cucumber, Tomato, and Red Onion Salad.
• Make a salad with spinach, tomatoes, red peppers, radishes, and mushrooms, all drizzled with light dressing.
• Steam broccoli and enjoy it with a squeeze of lemon juice.
• Roast Brussels sprouts that have been lightly tossed in olive oil and seasoned with minced garlic and freshly ground pepper. You could also try roasting other vegetables that you like, such as cauliflower, asparagus, or carrots.
• Steam green beans and top them with a few toasted sliced almonds and trans-fat-free margarine.
• Lightly stir-fry a medley of frozen vegetables.
• Grill sliced eggplant or summer squash that has been lightly brushed with olive oil.
• Lightly sauté your favorite greens with onions and garlic in a little oil. Choose from spinach, kale, or Swiss chard.
• Keep it simple and dip baby carrots and celery sticks in nonfat ranch dressing.
Can I Eat Fruit?
Yes, people with diabetes can still enjoy fruit as part of their daily meal plan. Many people with diabetes are under the impression that they need to avoid fruit because it contains natural sugars. While it does have some carbohydrate from natural sugars, fruit is also high in fiber, vitamins, and minerals, making it a good food choice.
When buying fruit at the store, the best choices are fresh, frozen, or canned fruit without added sugars. Dried fruit and 100% fruit juice are also options, but the portion sizes for these options are very small and they are not nearly as filling as fresh, canned, or frozen fruit.
A piece of fruit makes a great snack or side at mealtime. If you are looking for a sweet bite, you could also have fruit to satisfy your craving. It’s a much more nutritious dessert choice than cookies or ice cream!
Budget-Friendly Tips
For a budget-friendly alternative to fresh fruits and vegetables, try frozen and canned varieties. They can be just as nutritious!
For frozen fruits and vegetables—Choose those without added salt, sugar, or sauces.
For canned vegetables—Opt for reduced-sodium varieties when available and be sure to drain and rinse them. This will remove about 40% of the sodium added in the canning process.
For canned fruit—Buy fruit canned in juice if possible. If fruit canned in juice is not available or doesn’t fit your budget, buy fruit canned in syrup and drain and rinse it to remove some of the syrup.
Can I Eat Starchy Foods?
Starchy foods have a place on your plate in small amounts—about 1/4 of your plate. The best starchy food choices are whole grains, beans, and starchy vegetables without added salt, sugar, or fat. Whole grains, beans, and starchy vegetables all contain carbohydrate, but they are great sources of fiber, vitamins, and minerals.
Starchy vegetables are higher in carbohydrate and calories than nonstarchy vegetables, but they can still fit into your meal plan. These include: sweet potatoes, winter squash (with the exception of spaghetti squash), corn, green peas, lima beans, pumpkin, parsnips, and plantains.
Foods such as dried or canned beans, lentils, split peas, black-eyed peas, nonfat refried beans, hummus, and other bean spreads are also good carbohydrate choices. In addition to all the fiber and other nutrients they contain, these foods are also a lean source of protein.
What Counts as a Whole Grain?
The grain group can be split into whole grains and refined grains. Both have about the same amount of calories and grams of carbohydrate in a serving. However, whole grains are a much more nutritious choice than refined grains. Wondering what the difference is?
All grains contain three parts:
• The Bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.
• The Endosperm is the soft part in the center of the grain. It contains the starch.
• The Germ is technically the seed for a new plant within the grain and is packed with nutrients, including healthy fats and vitamin E.
“Whole grain” means that all three parts of the grain kernel are in the food, so you get all of the nutrients that the grain has to offer. Most refined grains, such as white bread and white rice, have had the most nutritious parts of the kernel (the bran and germ) removed during processing. So you only get the endosperm or the starchy part of the grain, causing you to miss out on a lot of vitamins, minerals, and fiber.
Some common whole grains are:
• Bulgur (cracked wheat)
• Whole-wheat flour
• Whole oats/oatmeal
• Whole-grain corn/corn
