Starch
You may hear some foods referred to as “starchy.” Foods high in starch include:
• Starchy vegetables, such as peas, corn, lima beans, and potatoes.
• Beans, lentils, and peas, such as pinto beans, kidney beans, black-eyed peas, and split peas.
• Grains, such as oats, barley, and rice.
• Bread, pasta, and crackers. (The majority of processed grain products in the U.S. are made from wheat flour but the variety is expanding.) Read more about whole grains in Chapter 3.
Sugar
Sugar is another type of carbohydrate. You may also hear sugar referred to as a simple or fast-acting carbohydrate. There are two main types of sugar: naturally occurring sugars, such as those in milk or fruit, and sugars that are added during processing (added sugars). Examples of added sugars include the heavy syrup that fruit is often canned in and the sugar used to make a cookie. On the Nutrition Facts label, the number of sugar grams includes both added and natural sugars.
You may also see table sugar listed by its chemical name: sucrose. The natural sugar in fruit is known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example: glucose (also called dextrose), fructose (also called levulose), lactose, and maltose are sugars that you may find listed in the ingredients on a package. For more information on sugar and how it fits into a diabetes meal plan, see Chapter 9.
Fiber
Fiber is the indigestible part of plant foods. Fiber-rich foods include fruits, vegetables, whole grains, nuts, and legumes. There is no naturally occurring fiber in animal products, such as milk, eggs, meat, poultry, and fish. When you consume dietary fiber, some types are partially digested, but most of it passes through the intestines and is not digested.
Fiber contributes to digestive health, helps to keep your bowels moving regularly, and makes you feel full and satisfied after eating. Research suggests that there are additional health benefits of a diet high in fiber, such as a reduction in cholesterol levels.
Daily Fiber Recommendations
For good health, adult women should aim for about 25 grams of fiber per day and adult men should aim for about 38 grams per day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about half of the recommended daily amount of fiber.
Good sources of dietary fiber include:
• Beans and legumes, such as black beans, kidney beans, pinto beans, chickpeas (garbanzo beans), white beans, and lentils.
• Fruits and vegetables, especially those with edible skin (for example, apples and corn) and those with edible seeds (for example, berries).
• Whole grains, including:
—Whole-wheat pasta, brown rice, whole-grain barley, and quinoa.
—Whole-grain cereals (Look for those with 3 grams of dietary fiber or more per serving, including those made from whole wheat and oats. Bran cereals are not whole grain but are very high in fiber and a good choice.)
—Whole-grain breads (To be a good source of fiber, one slice of bread should have at least 3 grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.) Many grain products now have “double fiber” (extra fiber added).
• Nuts and seeds are not high-carbohydrate foods, but are a great source of fiber and healthy fat. Try different kinds such as peanuts, walnuts, almonds, cashews, sunflower seeds, pumpkin seeds, or chia seeds. Just be sure to watch portion sizes because nuts and seeds also contain a lot of calories in a small amount.
In general, an excellent source of fiber contains 5 grams or more per serving. A good source of fiber contains 2.5–4.9 grams per serving.
It is best to get your fiber from food rather than taking a supplement. In addition to the fiber content, fiber-rich foods have a wealth of nutrition and contain many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!
If you are not used to eating foods that are high in fiber, gradually increase your fiber intake to prevent stomach irritation. Also, drink more water as you increase your fiber intake, to prevent constipation.
What Is Inulin?
Inulin (not insulin) is a type of fiber that cannot be digested or absorbed. It is added to many food products in the form of chicory root to boost the fiber content. You’ll find fiber added to many products, including bread, granola bars, and even yogurt.
Many people assume that carbohydrate-containing foods are off limits if you have diabetes because they raise blood glucose. However, many carbohydrate-containing foods are also packed with important nutrients that our bodies need to stay healthy. You can still include many carbohydrate foods in your meal plan when you control portions.
What Are the Best Carbohydrate Choices?
When you choose to include carbohydrate-containing foods, make them count! Choose those that are nutrient dense, which means they are rich in fiber, vitamins, and minerals, while also being low in added sugars and unhealthy fats.
Here are the best choices for carbohydrate foods:
• Nonstarchy vegetables, such as leafy greens, tomatoes, carrots, cucumbers, and asparagus
• Fresh, frozen, or canned fruit without added sugars
• Whole grains, such as 100% whole-wheat bread, brown rice, oatmeal, quinoa, and whole-grain barley
• Starchy vegetables, such as sweet potatoes, winter squash, pumpkin, green peas, corn, parsnips, and plantains
• Beans, legumes, and peas
• Low-fat dairy, such as 1% milk, skim milk, and nonfat yogurt
Focus on the foods listed above and limit highly processed carbohydrate foods that provide few nutrients, such as:
• Soda and other sugary drinks
• Refined-grain foods, such as white bread, white rice, many crackers, pastries, and sugary cereals
• Chips, pretzels, and other similar salty snacks
• Sweets and desserts
What Are Nonstarchy Vegetables?
Nonstarchy vegetables are any vegetable with the exception of potatoes, corn, green peas, parsnips, plantains, and most types of winter squash. The best nonstarchy vegetable choices are fresh, frozen, or canned vegetables without added salt, fat, or sugar.
These veggies are packed with important vitamins, minerals, and fiber. They have fewer calories and less carbohydrate than other types of food, so you can actually enjoy them in larger portions. In fact, a good goal to shoot for is to fill at least half of your plate with nonstarchy vegetables at lunch and dinner. Here are just a few ways you could do that:
• Try the recipe for a refreshing Cucumber, Tomato, and Red Onion Salad.
• Make a salad with spinach, tomatoes, red peppers, radishes, and mushrooms, all drizzled with light dressing.
• Steam broccoli and enjoy it with a squeeze of lemon juice.
• Roast