Complex Carbohydrates...
The Good, The Bad & The Ugly

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."

But don't worry. We put together a list of diabetic friendly complex carbohydrates. We created three categories...the good, the bad, and the ugly.


Click here to skip the rest and jump to the list.

What You Need to Know
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 with 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.

Shape Determines Complexity

It turns out that the overall shape, not just length, determines carbohydrate complexity. The more "bulky" the carb, the more complex it is.

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 a bulky carbohydrate into glucose...the main fuel source for humans.

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

Diabetic Friendly Carbohydrates

Category Characteristics
  1. Good Carbs = High in fiber, minimal effect on blood sugar, 35-40 grams per day
  2. Bad Carbs = Moderate fiber, moderate effect on blood sugar, >10 grams per day
  3. Ugly Carbs = Low fiber, significant effect on blood sugar, 0 grams per day (do not eat)


Click the following link to open your free copy of the most up-to-date list of carbohydrates for all types of diabetic diets (it's a PDF file)...

Diabetic Friendly Complex Carbohydrate List

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