Not All Carbs Are Created Equal

Not all carbs are created equal. I have mentioned this phrase in my podcast and want to explain it more, as it can be confusing when recently diagnosed with diabetes and trying to figure out a carb-controlled diet.

Some carbs have fiber. It is recommended that women get at least 21-25 grams of fiber a day, while men should aim for 30-38 grams a day (1). Insoluble fiber does not increase blood sugar, as the body does not have the enzymes to break it down. So, carbs that contain more fiber (such as fruits, vegetables, and whole grains) help with blood sugar control.

As mentioned, one source of fiber is fruit. For example, one kiwi fruit has about 2 grams of fiber. One cup of raspberries has about 8 total grams. One medium banana and one medium orange both have 3 grams of fiber.

Adding high fiber sources to a meal such as a piece of fruit, swapping white refined grains for whole grains, and adding a serving of vegetables can help to increase the amount of fiber you get in your daily diet, while also getting in good sources of carbohydrates in a balanced way!

To listen to my full podcast episode for more information, follow this link https://www.podbean.com/pu/pbblog-tjq6c-c58533 or see the “podcast” page above.

1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948#:~:text=Women%20should%20try%20to%20eat,found%20in%20some%20common%20food