Eating low-carb can have major benefits for diabetes patients. Reduced sugar intake gives you much more control over your blood sugar levels. Now ask yourself, "So the less sugar, the better?" But do you find the thoughts alone difficult? Good news! You certainly don't have to avoid all carbohydrates.
After reading this article, you will know exactly what is healthy, helps you control your blood sugar level and which products you can avoid in the supermarket.
Which carbohydrates are good for diabetes?
Healthy sugars exist! I am talking about slow carbohydrates. These are products that usually contain a lot of fiber. The sugars are therefore slowly absorbed by the body. The rate at which your blood sugar level rises is low and remains low. Just the way we like it.
These healthy carbohydrates provide the energy you need to feel good all day long. Sugars are no longer your enemy, but your ally.
Which products contain healthy carbohydrates?
Call me cliché, but in general: the closer to nature, the better. These are products that have been minimally processed and of course preferably unprocessed. You can think of:
- Groente
- Fruit
- Whole grain products
- Legumes such as beans, lentils and soybeans
- Unsweetened low-fat dairy products
- Unsweetened plant-based dairy
There are many more products that are good for people with diabetes. The choice is huge. Can you no longer see the forest for the trees? We understand that choosing the right products can be difficult. We have come up with something about that. Click here for the Diabetes Food List and make choosing easy!
Avoid bad sugars
As a diabetes patient, it is important to separate the wheat from the chaff. Slow carbohydrates are your ally. The trick is to avoid fast sugars as much as possible. They are bad for your health and make your blood sugar levels skyrocket. Processed products are the culprits:
- all products with white flour such as white bread, white pasta and white rice
- sweet toppings
- dairy with added sugars
- sweets, cookies, pastries, ice cream
- soft drinks
- potatoes
Cookies, sweets, ice cream, pastries. I don't have to tell you that this contains bad sugars. Yet it is not always obvious. Did you know that there are numerous names for sugar? Sugars on labels are disguised under all kinds of pseudonyms: glucose-fructose syrup, isoglucose, sucrose, maltose, and so on.
Pay attention! So there are many products with hidden sugars. Read the labels of the products below extra carefully.
Top 10 products with hidden sugars:
- cereal and crackers
- spice mixes
- (pasta) sauces
- soup and broth
- Apple sauce
- dairy products such as yoghurt and cottage cheese
- peanut butter
- dressing rooms
- creamer
- fruit juices and tea
Simply avoiding bad sugars and adding good sugars is not enough. Believe me, you are really on the right track! I would like to show you what a balanced diet looks like. This includes carbohydrates, but in moderation. I can promise you, low-carb eating is finger-licking good.
How do you easily eat low-carb?
Of course it takes some getting used to. That goes for anything new. Eating low-carb doesn't have to be difficult. Keep the Diabetes Food List at hand as a guide. Be sure to experiment with foods you like.
This is what a day of low-carb eating looks like:
- Breakfast – coconut porridge with cinnamon or savory muffins with chicken
- Snack – a piece of fruit with a handful of nuts or a healthy muesli bar
- Lunch – Quiche Lorraine or a simple tomato soup
- Snack – creamy hummus with cucumber or chickpea nuts
- Dinner – low-carb quesadilla or stuffed peppers with mushrooms
- Snack – a date with a block of dark chocolate or egg biscuit without sugar
Is your mouth watering too? Above all, make it easy on yourself. There are more than enough tasty and simple recipes. Need inspiration? Click here for more than 700 low-carb recipes, suitable for every chef and kitchen.
Tasty! Will you let us know what your favorite recipe is?