Top 5 Healthy Carbohydrates for Diabetics, According to Nutritionist Khushi Chhabra

Post by : Saif Nasser

Living with diabetes or prediabetes presents numerous challenges, particularly in selecting appropriate carbohydrates. Contrary to popular belief, not all carbs are detrimental; some can actually aid in sustained energy levels and blood sugar regulation. Khushi Chhabra, a recognized clinical nutritionist, recently shared her five best carbohydrate options that are both safe and advantageous for those managing diabetes.

Chhabra asserts that choosing the right carbohydrates can lead to a 30 to 50 percent decrease in sugar spikes. She advocates for substituting conventional items like white rice and wheat bread with healthier options such as jowar, quinoa, oats, ragi, and sweet potatoes. These carbohydrates are not only nutritious but also contribute to stable blood sugar levels and enhanced insulin responses.

Jowar, or sorghum, is particularly noteworthy due to its richness in polyphenols and resistant starch, allowing a gradual release of sugar into the bloodstream and improving insulin sensitivity. Its high fiber content aids in prolonged satiety, helping curb overeating. Quinoa stands out as a complete protein packed with fiber, enriching meals with protein and magnesium that enhances insulin sensitivity and slows glucose release.

Oats, famous for containing soluble fiber like beta-glucan, form a gel in the stomach, decelerating sugar absorption and minimizing blood sugar spikes. They also promote gut health and enhance fullness, making them an excellent choice for a diabetes-friendly diet. Ragi, or finger millet, is rich in calcium and fiber, contributing to blood sugar control while bolstering bone health. Sweet potatoes round out the list, being high in fiber and antioxidants, facilitating a slower glucose release than standard potatoes, and are adaptable in numerous recipes.

Chhabra stresses that incorporating these nutritious carbs into daily meals can lead to improved energy levels throughout the day and boost overall metabolic health. She recommends individuals with diabetes or prediabetes practice portion control while blending these carbs with proteins and healthy fats for the best outcomes.

By implementing these straightforward dietary adjustments, individuals can savor their meals while managing blood sugar, paving the way for long-term health improvements and a higher quality of life.