11 Carbs People with Diabetes Should Be Eating, According to a Dietitian

Pictured Recipe: Red Lentil & Cauliflower Curry

If you have diabetes, you probably know to watch your carbohydrates. Carbs, especially simple carbs, can cause spikes in blood sugar which, over time, can lead to dangerous diabetes complications. But that doesn't mean you have to give up carbs altogether, says registered dietitian Marina Chaparro, M.P.H., RD, certified diabetes educator, spokesperson for the Academy of Nutrition and Dietetics and founder of Nutrichicos.

"By no means are we going to avoid carbs," says Chaparro, who has type 1 diabetes. But exactly what are the best carbs for diabetes? The trick is choosing complex carbs—whole grains, fruits, vegetables, legumes and other foods with low glucose impact—meaning, they're less likely to cause those blood sugar peaks and lows. Smart carbs, Chaparro says, "can actually do a lot of good for you and your diabetes control."

When you have diabetes, it's important to spread your carbs throughout the day to help stabilize blood sugars. There is some evidence that timing in your actual meal may count, too. A 2019 study published in Diabetes, Obesity and Metabolism journal found that starting with a non-carb, like a protein or vegetable first, and saving carbs for last may reduce blood sugar levels.

Here are 11 complex carbs—plus some tasty diabetes-friendly recipes—to add to your menu planning.

Don't Miss: Diabetes Meal Plan for Beginners

1. Lentils

Get the Recipe: Lemony Lentil Salad with Feta

A 1/2 cup of cooked lentils provides, per the USDA:

• Carbs: 20 grams
• Calories: 115

Why We Love Them

Research shows that eating more plant-based foods is good for your heart health—and that's especially important if you have diabetes. Lentils deliver protein, carbs, fiber and iron—all in one tasty package.

See More: Healthy Lentil Recipes

2. Apples

Get the Recipe: Turkey-Apple-Brie Sandwiches

One medium apple provides, per the USDA:

• Carbs: 25 grams
• Calories: 95

Why We Love Them

High in fiber and sweet, crunchy goodness, apples are less likely to cause spikes in blood sugar than some other fruits. A 2021 study published in The Journal of Clinical Endocrinology & Metabolism found that eating more whole fruits—including apples, grapes and blueberries—may be associated with a lower risk of type 2 diabetes.

Don't Miss: The Best Fruits to Eat if You Have Diabetes

3. Blueberries

Get the Recipe: Berry-Almond Smoothie Bowl

One cup of blueberries provides, per the USDA:

• Carbs: 22 grams
• Calories: 84

Why We Love Them

Berries of any kind are a great choice if you have diabetes. Low in calories and high in fiber, they also pack plenty of vitamin C and heart-healthy antioxidants.

4. Sweet Potatoes

Get the Recipe: Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

One medium-size cooked sweet potato (with skin) provides, per the USDA:

• Carbs: 24 grams
• Calories: 103

Why We Love Them

We're sweet on sweet potatoes for plenty of reasons. They're tasty, versatile and loaded with complex carbs, fiber and vitamin A. They're also easy on your blood sugar. Leave the skin on for extra fiber and nutrients.

5. Yogurt

Get the Recipe: Strawberry-Chocolate Greek Yogurt Bark

One cup of plain, low-fat yogurt provides, per the USDA:

• Carbs: 17 grams
• Calories: 154

Why We Love It

Yogurt delivers protein, carbs, calcium and vitamin D—a nutrient many people with diabetes need more of. Some research suggests that eating yogurt may even help with diabetes prevention. For example, a 2019 review in Diabetes & Metabolic Syndrome suggests a lower risk of type 2 diabetes in people who eat three servings of dairy a day—especially yogurt (and cheese). Stick to plain yogurt—made without added sugars—and sweeten it naturally with fruit.

6. Oats

Get the Recipe: Peanut Butter Energy Balls

A 3/4-cup serving of cooked oats provides, per the USDA:

• Carbs: 21 grams
• Calories: 125

Why We Love It

A must-have on your list, oats are rich in soluble fiber, which is slowly digested and absorbed, causing fewer spikes in blood sugar. It also helps lower cholesterol, so it's good for your heart health. "That's important to keep in mind, since heart disease is the number one killer of people with diabetes," says Chaparro.

7. Quinoa

Get the Recipe: Quinoa Salad with Feta, Olives & Tomatoes

A 1/2-cup of cooked quinoa provides, per the USDA:

• Carbs: 20 grams
• Calories: 111

Why We Love It

High in complex carbs, protein, fiber and other nutrients, quinoa has a low impact on blood sugar, making it a perfect choice if you have diabetes. It's versatile, too. Try swapping it for your regular rice or pasta—or even your morning bowl of oatmeal.

8. Papaya

Get the Recipe: Green Papaya Salad

One cup of papaya provides, per the USDA:

• Carbs: 16 grams
• Calories: 62

Why We Love It

This tropical fruit is loaded with fiber and water, so it aids in digestion and helps prevent constipation. It's also high in potassium, which protects the heart and helps keep blood pressure under control. One caveat: Some people with kidney issues may have problems with high-potassium foods, so check with your healthcare provider if you're not sure.

9. Whole-Grain Pasta

Get the Recipe: Spaghetti with Quick Meat Sauce

One cup of whole-grain pasta (depending on the type) provides, per the USDA:

• Carbs: 30-48 grams
• Calories: 150-240

Why We Love It

Check the nutrition label and make sure it has 3 grams or more of dietary fiber—a good rule of thumb when shopping for any whole grains, advises Chaparro. Some other varieties use bean flour and have extra protein that can help you avoid blood sugar spikes, which is the whole goal, according to Chaparro. Mix pasta with veggies and protein for a healthy dinner.

10. Barley

Get the recipe: Vegetable Barley Soup

One cup of cooked pearled barley provides, per the USDA:

• Carbs: 44 grams
• Calories: 193

Why We Love It

This often-overlooked whole grain contains beta-glucan fiber, a secret weapon in the battle against high blood sugar (oats are another great source). During digestion, beta-glucan forms a thick, viscous slurry that slows digestion, says Nicolas Bordenave, Ph.D., an assistant professor of food biochemistry at the University of Ottawa in Ontario, Canada. As a result, glucose is released gradually, preventing your blood glucose levels from rising. Go with whole-grain barley when possible, since it's less refined and will digest more slowly than the pearled kind.

11. Pumpkin

Get the recipe: Cinnamon Baked Pumpkin

A cup of cooked mashed pumpkin provides, per the USDA:

• Carbs: 12 grams
• Calories: 49

Why We Love It

Starchy veggies are great options if you have diabetes. Pumpkin has fewer carbs than other starchy vegetables, plus it's packed with vitamin A and antioxidants. Got leftover canned pumpkin? There are so many delicious, creative ways to use up every last bit of that nutritious goodness.

The Bottom Line

Having diabetes doesn't mean having to give up carbs—or tasty, delicious foods. While you need to watch how many carbs you're eating, including smart carbs—like whole grains, fruits, vegetables, legumes and dairy—will add nutrition to your meal plans, keep you energized and help keep your blood sugars stable.