People with diabetes are especially concerned with the amount of carbohydrate they eat daily.  Carbohydrates are found in most starchy or sweet foods, such as potatoes, rice, breads, cookies, cakes and pies. There is also carbohydrate in dairy products such as milk, pudding, ice cream and yogurt. Fresh fruit and unsweetened fruit juices contain carbohydrate in the form of natural fruit sugars.
    When carbohydrates are eaten and the body breaks them down into the simplest form for us to absorb and use, they become sugars. If someone with diabetes eats too much carbohydrate, the excess sugar ends up in the bloodstream causing high blood sugar levels. The high blood sugar levels can damage the blood vessels and the nerves throughout the body over time. This does not mean that carbohydrates are not allowed in the diet, but the amount eaten should be controlled and distributed evenly throughout the day.
     Among those with diabetes, the low-carbohydrate diet craze created confusion about what they should eat. These diets recommended that all “white foods” such as potatoes, rice, pasta and white bread be avoided and that sweet potatoes, brown rice and whole wheat bread and pasta be used instead. Fiber is a type of carbohydrate but it is not broken down by the body so it does not become sugar. They reasoned that higher fiber carbohydrates would have less effect on the blood sugar. The problem is that sweet potatoes are still sweet and they are still a starch so you can eat too much of them and run blood sugars up. The same goes for brown rice and brown breads. Many people think that unlimited quantities of these higher fiber carbohydrates can be eaten.  I recommend that people with diabetes read food labels and compare products based on the total amount of carbohydrate and fiber they contain. Choose the one with the lowest total carbohydrate and the most fiber but pay attention to the amount eaten.
     Confusion also exists over the best vegetables to eat. The low-carbohydrate diets put carrots on the “no-no” list but allowed green beans, asparagus, broccoli, cauliflower, leafy greens and salad ingredients. Besides the fact that carrots are full of beta-carotene and Vitamin A which are great for your eyes and skin, they are not too sweet for people with diabetes to use as part of a balanced diet.  According to the USDA, carrots contain about 7 or 8 grams of carbohydrate and 27 calories per half-cup cooked or full cup raw. Green beans and the rest of the veggies on the “good” list contain an average of 4 or 5 grams of carbohydrate and 22 calories per half-cup cooked.  Carrots also contain 2 – 3 grams of fiber per serving.
     Remember that many of our favorite garden vegetables are considered “starchy” and can cause high blood sugars if large servings are eaten. These include butterbeans, black-eyed peas, corn, pinto beans, and red beans to name a few. The best advice for good health is to eat a variety of vegetables in reasonable portions daily.