Nov 24, 2025

DIABETES: CAN YOU STILL EAT CARBOHYDRATES?

Diabetes and carbohydrates, all you need to know

When you’re living with diabetes, figuring out carbohydrates can quickly become a real puzzle. Should you cut them out completely? Are some types “better” than others? And how do you keep your blood sugar in check while still enjoying satisfying meals?

In this article, we’re breaking down what carbs really are, how they work in the body and, most importantly, how to include them in your day-to-day eating without added stress. Let’s clear up the confusion around these often-misunderstood nutrients with practical tips that help you optimize your diet, without fear or guilt.

Understanding Carbohydrates and Their Role in the Body

Carbohydrates, often referred to as “sugars”, are the body’s main source of energy. Once digested, they turn into glucose, which fuels your cells, brain and muscles. Despite the myths you may have heard, carbs aren’t “bad.” In fact, they’re essential for your body to function properly. The goal isn’t to eliminate them, but to understand how to manage them.

You can find carbohydrates in:

Grain products: bread, rice, pasta, quinoa, oats, couscous.
Legumes: lentils, chickpeas, black beans, kidney beans.
Fruits: apples, bananas, oranges, berries, pears, mangoes.
Starchy vegetables: potatoes, sweet potatoes, corn, butternut squash, green peas.
Some dairy products: milk, plain yogurt, kefir.
Sweet or processed snacks: cookies, muffins, boxed cereals, granola bars, fruit juices.
Sugary drinks: fruit juice, soft drinks, etc.

The Risks of a Very Low-Carb Diet

Cutting carbs drastically may seem like a good idea at first, especially for managing blood sugar. However, for people with diabetes, a diet that’s too low in carbohydrates can actually make blood sugar more unpredictable and increase the risk of hypoglycemia, especially for those taking insulin or certain blood sugar–lowering medications.

The goal isn’t to “cut out” carbs, but to choose them wisely, spread them throughout the day and pair them with the right foods.

Effective Strategies

1. Spread Out Your Carbohydrates: Balance Throughout the Day

Regular meal timing helps prevent sharp spikes and drops in blood sugar. Instead of eating most of your carbs in one meal, it’s best to spread them across your meals and snacks. Carbohydrate needs vary from person to person depending on age, activity level and medication.

Working with a registered dietitian who specializes in diabetes is key to helping you determine your optimal carb intake so you can maintain stable blood sugar, prevent energy swings and tailor your diet to your medication, daily routine and lifestyle.

2. Choose the Right Carbs: Focus on Fibre

Not all carbs are the same, and some are especially helpful for blood sugar management. High-fibre carbohydrates are particularly beneficial because, in addition to providing energy, their fibre content slows down sugar absorption, increases satiety and supports more stable blood sugar levels.

You’ll find them in:

Whole grain products: whole grain bread, brown rice, quinoa, oats.
Legumes: lentils, chickpeas, beans.
Whole fruits: berries, apples, kiwis.
Starchy vegetables: peas, corn, sweet potatoes.

Tips for including them daily:

Swap regular pasta for whole wheat pasta.
Try new whole-grain sides like quinoa, millet or buckwheat instead of white rice.
Add chickpeas to salads or lentils to soups.
Include oats in breakfast bowls or muffin recipes.
Top your morning yogurt with berries instead of using juice or smoothies.

Looking for inspiration? Explore tons of diabetes-friendly recipe ideas !

3. Pair Carbs with Protein: A Simple Way to Stabilize Blood Sugar

Combining carbohydrates with protein helps slow digestion, resulting in a steadier release of energy and better satiety. Here are some easy ways to add protein to your meals and snacks:

Breakfast: Add eggs in an omelette, or use plain greek yogurt in overnight oats or smoothies.
Lunch and dinner: Make sure a quarter of your plate includes a complete protein source like chicken, fish, seafood or plant-based options like tofu or edamame.
Snacks: Enjoy cottage cheese with fruit, or turn it into a dip for veggies or whole-grain crackers. Boost the protein content of baked goods like muffins, energy bites or cookies with textured vegetable protein (TVP), puréed legumes or silken tofu.

These combinations help you enjoy carbohydrates while minimizing blood sugar spikes and supporting steady energy between meals.

The Support That Makes All the Difference

Eating carbohydrates with diabetes isn’t just possible, it’s necessary. The key is choosing the right foods, spreading them throughout the day and pairing them with proteins and fibre. Personalized guidance can make a significant difference when managing diabetes. Book an appointment with a registered dietitian nutritionist today to help you: