Main forms of carbs

• Starch – Considered a complex carb. Food sources include whole grains, bread, cereals, pasta, and rice. Starches take longer to digest than simple sugars, but they are excellent sources of energy for endurance activities. Starches that have undergone processing are known as refined carbs. These carbs are stripped of fiber, vitamins, minerals, and antioxidants and thus, typically provide little or no other nutritional value. Examples include white bread, white rice, or “pancit”. 

• Sugars – Referred to as simple sugars, they are easily digested and absorbed rapidly into the bloodstream. Simple sugars are quick sources of energy. Sources include fruits and juices, and sugar-containing desserts like cookies, cakes, and cereals. 

• Dietary Fiber – Considered a complex carb, it contributes few calories as the human body does not digest them. Fibers come in insoluble and soluble forms and sources include whole grains, fruit and vegetables. Insoluble fiber (e.g., whole wheat bran) helps keep the digestive tract healthy and soluble fiber (e.g., oats) can help lower cholesterol levels and improve blood glucose control. Fibers can also add bulk to the diet to help make one feel fuller. 

For people with diabetes, opt for unrefined complex carbs more often to help better manage your blood glucose level. Be smart with your food choices. Here are some tips to get carbs smart.

1. Cut down - not opt out
No matter if the carb is complex or refined, always control the portion. Too many carbs will raise your blood sugar level quickly. Therefore, filling a quarter of our plate (every meal) with healthy carbs is advisable. This way, you can still get enough energy without over-eating. Refer to the Healthy Plate to know more.

2. Select the right carbs
Whole grains are high in fiber and may help you feel fuller for longer. They also contain vitamins, minerals and phytochemicals - essential nutrients for your body. Compared to refined carbs, whole grains may reduce the risk of heart disease. Avoid white rice and white bread whenever possible and opt for brown rice, wholemeal bread and rolled oats instead. Whole fruits and leafy vegetables are also excellent sources of fibers too.

Make smart choices

For people with diabetes, making the right carb choices is critical to help better manage diabetes. If convenience is a priority, consider a diabetes-specific formula as one of your 'smarter carb' food options. Such formulas are specially designed for people with diabetes to be low in Glycemic Index (GI). As they are delivered in portion-controlled amounts, with every serving, you can easily control and manage the amount of carbs you are consuming while receiving complete and balanced nutrition. Consult with your doctor or dietitian to find out how you can incorporate a diabetes-specific formula into your meal plan.