Nutritionist Shares 5 Healthiest Carbs for Diabetics to Stabilise Blood Sugar

Managing diabetes or prediabetes can be challenging, especially when it comes to choosing the right carbohydrates. Many people believe that all carbs are harmful, but the truth is that certain types of carbohydrates can actually support steady energy and better blood sugar control. Khushi Chhabra, a clinical nutritionist, recently shared her top five carb choices that are safe and beneficial for people with diabetes or prediabetes.

According to Chhabra, making the right carbohydrate choices can reduce sugar spikes by 30 to 50 percent. She recommends switching from common options like white rice, wheat bread, or regular rotis to healthier alternatives such as jowar, quinoa, oats, ragi, and sweet potato. These carbs are not only nutritious but also help in maintaining stable blood sugar and improving insulin response.

Jowar, or sorghum, is a nutrient-rich grain that contains polyphenols and resistant starch. These properties allow sugar to be released slowly into the bloodstream, helping improve insulin sensitivity. Its high fibre content also keeps you feeling full for longer periods, which can prevent overeating. Quinoa is another excellent choice as it is a complete protein and packed with fibre. Adding quinoa to meals increases protein and magnesium intake, which helps cells respond better to insulin and slows the release of glucose.

Oats are known for their soluble fibre, particularly beta-glucan, which forms a gel in the stomach. This gel slows down sugar absorption, reducing sudden spikes in blood sugar levels. Oats also support gut health and help keep you full, making them a great addition to a diabetes-friendly diet. Ragi, or finger millet, is high in calcium and fibre, which helps control blood sugar while also supporting bone health. Finally, sweet potatoes are rich in fibre and antioxidants, providing a slower glucose release compared to regular potatoes. They are versatile and can be included in a variety of meals.

Chhabra emphasizes that including these healthy carbs in daily meals can support better energy levels throughout the day and improve overall metabolic health. She advises people with diabetes or prediabetes to focus on portion control and combine these carbs with proteins and healthy fats for optimal results.

By making these small, manageable dietary changes, individuals can enjoy their meals while keeping blood sugar levels under control, paving the way for long-term health benefits and improved quality of life.