For decades, carbs have gotten a bad rap. They’ve built up a reputation for causing weight gain and wreaking havoc on blood sugar, among other troubling outcomes. The reality, however, is that carbohydrates are a vital source of fuel for every cell in the body—and you can absolutely enjoy carbs without risking health benefits so long as you’re a little strategic about how you consume them.
Here’s what you should know about the relationship between carbohydrates and blood sugar, plus how you can keep your blood sugar balanced while still enjoying your beloved sweet potatoes, fruit, and even pasta.
- ABOUT OUR EXPERTS: Jill Weisenberger, M.S., R.D.N., is a Virginia-based dietitian and author of Prediabetes. Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian. Emily Tills, R.D.N., is a registered dietitian and virtual nutrition coach in New York.
Let’s Talk About Carbs, Blood Sugar, And Health
So, how did carbs get villainized in the first place? Well, tons of unhealthy, highly processed foods are rich in this macronutrient, says Jill Weisenberger, M.S., R.D.N., a Virginia-based dietitian and author of Prediabetes. Think candy, sodas, cookies, toaster pastries. To say that all carbs are bad, though, is simply inaccurate.
“Black beans and jelly beans do not belong in the same category, even though they are both rich in carbohydrates,” Weisenberger says. Plenty of healthy foods, like whole grains, legumes, and starchy veggies, are rich in carbs. The difference between these whole foods and the refined carbs (think white flour and sugar) used in many packaged or processed foods is that they’re converted to glucose more slowly in the body, Weisenberger explains.
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While it’s generally true that carbs raise blood sugar, this is normal and necessary, Weisenberger points out. We couldn’t live without sugar in our blood. After all, carbohydrates are broken down into glucose, the simple sugar our body uses for energy. And while consuming carbs always causes an uptick in blood sugar, our body has a plan for that. “Our body has a system in place to regulate blood sugar levels, and hormones like insulin help to move glucose from the bloodstream into our cells for energy,” Weisenberger says. “Even when we’re fasting, our bodies have stored energy reserves, including glycogen (a form of stored glucose) in the liver and muscles.” Meaning, it’ll find ways to spread sugar throughout your system even when you’re not eating it.
As for concerns about big spikes and drops in blood sugar? Those are valid! However, the greatest dietary factor contributing to the blood sugar increases is the amount of carbohydrates you eat at one time, Weisenberger explains. Nope, not in one day—but each time you eat. In other words, a small amount of carbohydrates will raise blood sugar by a small amount, while a large amount of carbohydrates will increase blood sugar by a larger amount. Similarly, eating carbohydrates (especially refined ones) on their own also leads to a greater sugar spike than noshing on them alongside other macronutrients.
How To Keep Carbs From Wrecking Your Blood Sugar
Because we’re certainly not here to rip delicious, satisfying carbohydrates from your diet, use the following tried-and-true dietitian tips to make the carbs you eat more blood sugar-friendly.
1. Opt for carbs that are nutrient-dense and whole
Whole-food sources of carbs, like fresh fruit and whole grains (rolled oats, brown rice, wild rice, and 100-percent whole-wheat or grain bread) are more nutrient-dense and higher in fiber compared to their refined counterparts, according to functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. “When it comes to blood sugar balance, carbs that are high in nutrients and fiber tend to be more satiating, helping us feel fuller sooner and for longer because their sugars are processed and released into the bloodstream more gradually,” she adds. “On the flip side, refined grains and processed sugars tend to be higher in glycemic index, which means they cause a quick spike in blood sugar followed by an energy crash within the next few hours.”
2. Pair carbs with food sources of fat and/or protein
Combining carbs with fat or protein reduces the meal’s glycemic load, which reflects how quickly it will spike your blood sugar levels after eating it. “Foods higher in fat and/or protein help reduce the glycemic load of carbs because fats and proteins take about three to four hours to digest, buffering the rate at which carbs are broken down and converted into blood sugar,” explains Volpe. Foods like nuts, seeds, natural peanut butter, avocado, meat like beef and chicken, dairy like milk and cheese, eggs, and legumes all fit the bill.
Since meals containing a mix of macronutrients tend to raise blood sugar less than each of their components alone, Weisenberg recommends always eating wholesome carb-rich foods like black beans or whole-wheat pasta within a balanced meal.
Some of Volpe’s go-to combinations include smearing peanut butter on your apple or waffle, pairing your grapes with cheese, and adding grass-fed butter or an egg and some avocado to your whole-grain toast.
3. Check your labels for the highest fiber counts
Emily Tills, R.D.N., a registered dietitian and virtual nutrition coach in New York, always advises her clients to pay close attention to fiber content when selecting carbohydrate-rich foods. “Fiber is a carbohydrate but does not get digested or impact blood sugar,” she explains. “Fiber only acts like a sweep for the digestive system or a sponge that soaks up extra cholesterol and triglycerides,” she says. “Look for grains and grain products that offer at least three grams of fiber per serving.” Whole-wheat bread, brown rice, quinoa, or whole-wheat pasta and crackers usually pack at least this much in, so go ahead and seek out whichever option offers the most fiber!
4. Cook and then cool certain carbs before eating
By cooking and then allowing certain carbohydrates to cool, their levels of resistant starch can increase substantially—and that’s a good thing for blood sugar balance. “Our small intestine does not digest resistant starch, so it instead passes through to the large intestine, where beneficial bacteria ferment it,” explains Volpe. “These resistant starches can help regulate blood sugar levels by slowing down the absorption of glucose in the bloodstream, promoting a feeling of fullness and satiety, all while feeding good-gut bacteria.”
When some carbohydrates, like rice and potatoes, are cooked and then cooled, their resistant starch content increases because the amylose, a component of starch, becomes less digestible, Volpe continues. “Cooling also triggers a process called retrogradation, where the starch molecules reorganize into a structure that resists breakdown in the digestive system, making it harder for the body to absorb and convert into glucose,” she says. “This transformation enhances the resistant starch content, promoting better gut health and slower digestion.”
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To increase their resistant starch content, cook whole grains, rice, legumes, whole grains, and potatoes—and then cool them down in the refrigerator (ideally overnight). Enjoy your prepped carbs (and leftovers!) knowing you’re reaping the benefits of higher resistant starch content—even if you reheat them.
5. Keep portion sizes balanced
No matter what kind of carb you’re eating, quantity makes a major difference, especially where blood sugar balance is concerned. “Just because oatmeal is more nutrient-dense and higher in fiber compared to sugary breakfast cereal doesn’t mean we can eat unlimited quantities of oatmeal (or any carb-dominant food, for that matter),” says Volpe.
In addition to pairing whole, nutrient-dense, fiber-rich carbs with foods higher in fat and/or protein, Volpe recommends keeping carb portions to one to three servings per meal. “One ‘serving’ of carbohydrates is whatever amount provides about 15 to 20 grams of total carbohydrate,” she says. “That usually looks something like one cup of fresh fruit or half a cup of cooked grains or potatoes.”
6. Practice eating slowly and mindfully
No matter which type of carbs you eat, you’re less likely to overeat beyond what you need from an energy standpoint if you eat slowly and mindfully, according to Volpe. “Slowing down means our brain has more time to enjoy the flavors, aromas, and overall sensory experience of our meal—making it more satisfying in and of itself,” she says. “Eating slowly and mindfully can also help us to feel full and satiated sooner after eating a healthy portion of food in many cases.”
7. Have Some Apple Cider Vinegar Before Meals
Apple cider vinegar is a famed elixir for all sorts of reasons, one being its benefits for healthy blood sugar. The sour stuff supports stable blood sugar levels by slowing gastric emptying and enhancing satiety. In fact, research suggests it can help flatten post-prandial glucose spikes or increases in blood sugar following meals. As such, experts often recommend downing a tablespoon of ACV mixed into a couple of ounces of water before eating—especially if you know you’ve got a healthy dose of carbohydrates coming your way. (Apple cider vinegar also comes in gummy and tablet form.)
While supplements may not have the notable immediate effect of ACV, you might also consider adding certain blood sugar supporters to your routine. A couple of popular options: cinnamon extract and berberine, a plant compound popular for its ability to support healthy blood sugar levels.