Carbohydrates

The carbohydrate we eat is broken down into glucose (sugar) before entering the bloodstream.

With diabetes, it is important to control the amount of carbohydrate you consume. A high carbohydrate intake could cause blood sugar levels to rise to unhealthy levels.

Carbohydrate-rich foods

Rice, bread and alternatives

Rice, bread, noodles/pasta, cereal, oats, chapati, biscuits

Starchy vegetables

Potato/sweet potato, yam, peas, beans, corn, legumes

Dairy

Milk, yoghurt

Fruit

Fresh/dried, juices

Sugars

Sweetened drinks, desserts, jam/kaya

Apart from the amount of carbohydrate, the type of carbohydrate also has an impact on blood sugar levels. Unrefined carbohydrates release glucose into the blood more slowly than refined or sugary foods and drinks.

Unrefined carbohydrates refer to foods that have not been stripped of its fibre and nutrients. They include wholemeal bread, brown rice and oats.

On the other hand, refined carbohydrates, such as white rice, white bread, and cornflakes, lose most of their nutrients and fibre through processing.

Simple sugars found in sweetened beverages are quickly absorbed into the bloodstream causing blood sugar levels to spike as can be seen in the image below.

For better blood sugar control, control the amount of carbohydrate you eat at each meal, choose unrefined carbohydrates when possible, and limit sugary foods and drinks.