If you eat the cauliflower, you’ll only get 8 grams of net carbs, and your blood sugar will likely increase much less and more gradually due to the lower net carbs and a slowing effect from the fiber. By contrast, 3 cups of chopped cauliflower also has about 15 grams of carbs, including 7 grams of fiber. The digestible, non-fiber portion of carbs is often referred to as “ net carbs,” which are calculated by subtracting fiber from the total carbs a food contains.įor example, if you eat one-third of a cup of white rice, which has about 15 grams of carbs and no fiber, your body absorbs all of the carbs, leading to a rise in blood sugar. 22 For this reason, fiber that occurs naturally in foods generally doesn’t raise blood sugar in most people. Importantly, one portion of the carbs in whole plant foods isn’t digested and absorbed into the bloodstream: fiber. As a result, starchy foods like rice and bread can raise blood sugar as much as sweet foods in many people. Sugars: two sugar units that are linked togetherĮxamples: fruit, milk, table sugar, honeyĪfter carbs are consumed, they’re broken down into single sugar units in your digestive tract and absorbed into your bloodstream. Starches: long chains of sugar units that are linked togetherĮxamples: grains, rice, pasta, potatoes, peas, corn The two types of carbs that raise blood sugar are starches and sugars: 19 This is why the American Diabetes Association recently announced that regardless of the type of diet you follow, reducing carbohydrate intake improves blood sugar control. Of the three macronutrients, carbs raise blood sugar the most - especially in people who have diabetes. Instead of being 100% protein, fat or carbs, many foods are actually a combination of two or all three - like nuts, seeds and yogurt.īut how does each macronutrient affect your blood sugar? Carbohydrates The diabetes foods list above contains sources of three broad categories called macronutrients (major nutrients): carbohydrates (carbs), protein, and fat. How do different foods affect blood sugar?
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