Unfortunately, we’re living in an era where some wellness enthusiasts and influencers try to convince us that all carbohydrates are bad and that if we keep them in our diet, we’ll develop insulin resistance and gain weight. However, that is far from the truth.
In fact, carbohydrates are essential to our survival, and many people can’t get through a day without feeling like a zombie if they don’t have carbs in their system. The key to eating a healthy amount of carbs during the day while feeling good, staying fit, and avoiding blood sugar spikes is to eat more complex versions of carbs. For instance, if you’re eating processed, white bread all day, you’ll likely feel cruddy. But if you focus on complex carbohydrates that don’t give you as intense a blood sugar spike, then you’ll have steadier, long-lasting energy levels throughout the day.
We spoke with health experts, including registered dietitian Avery Zenker, RD, MAN, with MyHealthTeam, and registered dietitian and health writer Staci Gulbin, MS, MEd, RDN, about four carbohydrates that are great for keeping your blood sugar levels balanced and preventing insulin resistance. Read more about them below.
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1. Oats
Oats have somehow become a somewhat controversial carbohydrate, with people on social media talking about how they're not as good as you may think, but according to dietitians, that's a load of baloney. Using steel-cut oats and making delicious recipes like a bowl of morning oatmeal or oat-based protein balls can set you up for a great day.
"Oats are an excellent source of soluble fiber, particularly beta-glucan, which slows the absorption of carbohydrates," explains Zenker. "This gradual digestion process helps maintain stable blood sugar levels by preventing rapid glucose spikes. Additionally, oats may improve insulin sensitivity by supporting gut health and reducing inflammation."
Zenker also mentions that beta-glucan fiber found in oats can support GLP-1 production in the body, which is pretty cool, considering GLP-1s are a part of why people with diabetes are being prescribed weight loss medications like Ozempic.
2. Legumes
You may not have realized it, but legumes, like beans and lentils, are sources of carbohydrates. Not only that, but they're very powerful, beneficial sources of carbohydrates. Gulbin is a big advocate for lentils, especially mentioning that the "fiber-rich legumes are versatile and effective at lowering blood sugar levels."
"Research shows that 110g cooked lentils can reduce postprandial blood glucose by 20%," she continues. "A 100-gram serving of cooked lentils contains 9 grams of fiber, 7.9 grams of protein, and all in just 116 calories."
Legumes like lentils are easy and delicious to incorporate into your diet. You can make a yummy bean and lentil salad, cook them as a side dish, and more. Gulbin also suggests using lentils to swap out animal proteins every once in a while, like using them instead of ground beef during taco night.
3. Dates
If you haven't started eating dates but love a sweet treat, then you're going to want to start checking them out. Dates can be used in so many recipes, adding natural, sweet flavors to dishes and desserts, and also make a great, fiber-rich snack. Zenker says that although dates are "naturally high in sugar, they actually may have beneficial impacts on glucose control."
"Dates contain fiber, phytonutrients, vitamins, and minerals like potassium," she explains.
"Evidence suggests that dates may help lower blood sugar and reduce risk factors that are common in people with diabetes, like high total cholesterol, high triglycerides, and low HDL cholesterol," she continues. "Dates have a low to medium glycemic index due to their fiber content and natural sugars being absorbed gradually. Although dates are very sweet, studies show that moderate consumption of dates does not cause significant blood sugar spikes."
So, if you're struggling with a candy addiction or need a sweets fix that will do less damage than refined sugar, make sure you have a few dates in your pantry, and snack on them with a little almond butter and a few dark chocolate chips for a fun snack.
4. Apples
While all fruits are natural sources of carbohydrates and sugar, apples are an excellent choice for those who want to enjoy fruit without consistently messing up their blood sugar levels or inching themselves closer to insulin resistance. This is for several reasons, as Glubin points out, their fiber and antioxidant content.
"Fruits in general are nutrient-dense, full of antioxidants, and contain a good source of fiber," she says. "Apples in particular show promise to help reduce postprandial blood glucose levels, which are the blood sugar levels after eating, if consumed before a meal. Each medium apple contains just 85 calories along with 2 grams of fiber and anti-inflammatory antioxidants like flavonols and anthocyanidins."
Which of these four yummy and natural carbohydrates would you reach for first?
