Complex carbohydrates, also known as starches, may not be as healthy for diabetics as previously thought. Emerging research is challenging the conventional wisdom that complex carbs have minimal effects on blood sugar and, as a result, are diabetic-friendly.

Experts now agree that both types of carbohydrates, simple and complex, have similar effects on blood sugar levels. Traditionally, experts attributed the length of a carbohydrate to its complexity…the longer it is, the more complex it is, and the less effect it has on blood sugar levels.

Emerging Research Reveals a Different Story

Advancements in screening tests for diabetes, fasting insulin and insulin tolerance testing, demonstrate that some long-chained carbohydrates can significantly effect blood sugar levels. So what else determines the complexity of carbohydrates and, ultimately, their effect on blood sugar?

This is really important to figure out. Improving sugar metabolism (and preventing sugar spikes after meals) defines one of the diabetic diet guidelines that helps to optimize control.

It turns out that the overall shape, not just length, determines carbohydrate complexity. The more “bulky” the carb, the more complex. What makes it bulky?

A carbohydrate with several small fibrous side-chains attached to its main structure makes it bulky, or complex. The fibrous side-chains make it very difficult to digest the carbohydrate. It takes your body a long time to degrade the complex carbohydrate into glucose…the main fuel source for humans.

What You Need to Know

The longer it takes for a carbohydrate to digest, the less effect it has on blood sugar levels. Diabetic-friendly complex carbohydrates are long, bulky and full of fiber!

We have put together an up-to-date list of diabetic-friendly carbohydrates. The three categories are:

1. Good Carbs = High in fiber, minimal effect on glucose, 35-40 grams per day

2. Bad Carbs = Moderate fiber, moderate effect on glucose, >10 grams per day

3. Ugly Carbs = Low fiber, significant effect on glucose, 0 grams per day (do not eat)

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