For years, we’ve all been told to watch our carbohydrate intake. Although many diets demonize carbs, consuming them as part of a balanced diet can be very beneficial for your overall health.

Here are a few ways to get the most out of your carbohydrate intake as a person with diabetes.

The effect of carbohydrates on diabetes

A study was conducted using participants with type 2 diabetes. These participants followed one of four diets that had them consuming between low, moderate, or high carbohydrate levels. The study found that people who consumed a moderate level of carbohydrates, comprised of 43-53% of their diet, sustained the most consistent weight loss over time.

A study by the Diabetes Control and Complications Trial showed that people with a carbohydrate intake of about 56% of their daily diet had a 7.08% lower A1C than those who consumed 37% carbohydrates. Other studies have shown that an unbalanced diet can lead to unhealthy weight gain, a decrease in bone density, and a variety of other health problems. A diet lacking in healthy carbohydrates can also lead to nutritional imbalances.

Healthy diet tips for diabetics

Part of a healthy diet means eating in moderation. When people with diabetes eat a diet low in carbohydrates, they are more likely to increase the total amount of fat they consume. Eating a moderate amount of carbohydrates can mitigate how much fat is being taken into your body and allows your system to process the food you have eaten more effectively.

Over time, over-consumption of unhealthy fats can contribute to insulin resistance for diabetics. Healthy carbohydrates can allow your body to maintain insulin sensitivity for longer periods of time, giving your body the ability to adjust to the daily highs and lows of your blood glucose levels.

Everyone’s diet looks different, and your particular journey with diabetes could mean that you have different dietary needs than other people. Consult your physician or a recommended nutritionist for diet tips, tricks, and ideas for creating a healthy dietary balance that works with your diabetes. Eating a balanced diet can help you mitigate the symptoms of diabetes and keep your body healthier for longer.