Starch can cause blood sugar to rise after eating, prompting the body to release insulin to move glucose into cells. Consuming excessive refined starches over time can contribute to weight gain and insulin resistance. Therefore, individuals with diabetes are often advised to control their intake and choose appropriate types of starch.

Starches come in many varieties; refined starches like white rice, vermicelli, and pho noodles typically cause blood sugar to rise more rapidly. Some starch-containing foods, rich in fiber or with complex starch structures, help blood sugar rise more slowly, including:

Green papaya contains starch, along with plenty of water and fiber, aiding digestion. This fruit also provides potassium, a mineral essential for heart health and blood pressure control. However, individuals with diabetes still need to be mindful of portion sizes and total carbohydrate intake during meals.

Sweet potatoes contain complex starches, fiber, vitamin A, and other nutrients, making them suitable for a healthy diet. Eating them with the skin adds more fiber. A medium-sized boiled sweet potato, with the skin, provides approximately 24 g of starch and 103 calories, according to WebMD.

Sweet potatoes contain starch but are rich in fiber. Photo: Bui Thuy

Yogurt provides protein, carbohydrates, calcium, and vitamin D. A cup of plain low-fat yogurt contains about 17 g of carbohydrates and 150 calories. Yogurt also supplies beneficial bacteria, contributing to gut health. Individuals with diabetes should prioritize unsweetened or low-sugar varieties, while also controlling portions to avoid excessive carbohydrate and calorie intake.

Apples contain approximately 25 g of carbohydrates in a medium-sized fruit, including a significant amount of fiber. Fiber helps slow digestion, which in turn causes blood sugar to rise more gradually. Apples are also rich in antioxidant compounds, which can help reduce inflammation and support overall health.

Lentils contain about 20 g of carbohydrates per 120 g serving. They are also a source of protein and fiber, promoting satiety and helping control food intake. Legumes in general can be a suitable choice in a diabetic diet.

To limit the impact of carbohydrates on blood sugar, individuals with diabetes should prioritize whole grains, legumes, vegetables, and whole fruits, while distributing carbohydrate intake relatively evenly throughout the day, avoiding excessive consumption in one meal. Combining carbohydrates with protein, fiber, and healthy fats helps create a more balanced meal.

Beyond diet, staying hydrated, regular exercise, adequate sleep, and stress management also contribute to maintaining stable blood sugar and reducing the risk of diabetic complications.

Anh Chi (Compiled)