There are several things Type 2 diabetics should know about carbohydrates: not all foods containing carbohydrates are bad for you. Some are excellent sources of carbs. In any case, it is not like you should be avoiding carbs altogether because they are essential: your body primarily uses glucose for energy to drive the functioning of its systems. Body tissues rely on glucose more than any other nutrient to create cellular energy in the form of ATP. So carbohydrates are not to be avoided totally... even if you are a diabetic.
But if you have Type 2 diabetes, it goes without saying you cannot eat to your heart's content if you care about your well-being. You have to be particular with the carbs you include in your eating plan if you want to get your blood sugar levels and health back on track. But how do you find the best sources?
The best source will be one that primarily consists of complex carbs. In other words, you would not spike your blood sugar levels excessively by consuming them. While fruits are abundant in a variety of vitamins and minerals and are essential in any healthy diet, they usually cause blood sugar spikes. They should still have a place in your diet, but they are not a definitive source of complex carbs people with Type 2 diabetes can rely on when trying to lower their blood sugar levels and their weight.
You may find it surprising to find one of the best sources of carbohydrates in found in some breakfast cereals. It is a whole grain flake with no added sugars. Now, the kind we are talking about is a very specific type, which you are unlikely to find unless you actively look for it. Unlike most cereals, it is conducive to a healthy diet since it provides a reliable source of carbohydrates without the added sugars. Not to mention it includes plenty of fiber and some protein as well.
The best way to find this cereal is to search through the whole grain types available at your local supermarket. Claims suggesting "high fiber" or "no added sugars" are a good start. But the best way to know if it's a great source of carbs is to look at its nutritional profile. Predictably, it should be high in carbohydrates. But look at the sugar content. Ideally, it will contain a minimal amount of sugar, making it low on the glycemic index. Also, check the fiber content - it needs to include a substantial amount regarding the daily recommended intake.
As an example, here's the nutritional profile (per 100g serving) of a no-name brand of whole-grain flakes with no added sugar...
Calories: 346 kcal
Carbohydrates: 61g of which sugar is a minimal amount of 5g
If you can find cereal with a nutritional profile similar to the one above, it would be a good idea to make it a staple in your daily eating plan.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.