Carbs and Diabetes: Let’s Clear Up the Confusion

If you’ve ever searched for diabetes information online, you’ve likely encountered mixed messages about carbohydrates. From trendy diets like Keto, Atkins, and Bernstein, to outdated myths like eating sugar causes diabetes, carbs have been labelled negatively. Many people still believe that managing diabetes means cutting out carbohydrates altogether.

⁉️ But is that really true?

In order to answer this question we first need to understand carbohydrates and the role they play in the body.

Understanding Carbohydrates

Carbohydrates are a key source of energy for our bodies. When we eat them, our digestive system breaks them down into glucose (sugar), which fuels our brain and muscles (1, 2). There are three types of carbohydrates:

• Starch – Found in foods like whole grains, legumes, and potatoes, but not listed on nutrition labels.

• Sugar – Naturally present in fruit, dairy, and some vegetables, as well as added to processed foods.

• Fiber – The part of plants our bodies can’t digest, which helps with digestion and slows glucose absorption.

Digestion of Starch and Sugar

When eating foods that contain starch and sugar, they are broken down into glucose in the body, resulting in blood glucose levels rising. This glucose then travels in our blood to provide all muscles with energy. This glucose is needed in muscles in order to survive (1, 2).

Digestion of Fibre

Fiber on the other hand, is not digested in our body, meaning it does pass through without breaking down. When eating foods high in fiber, it does not increase blood glucose levels, instead, fiber slows down digestion (1,2).

⁉️ So what does this mean?

All 3 types of carbohydrates are needed for energy and survival. And restricting carbohydrates is not the answer.

What Happens When You Restrict Carbs?

Many restrictive diets promise fast results by slashing carbohydrate intake, but here’s what actually happens:

1. When carbohydrates are restricted in the diet, the body and brain are literally starving for energy. The body burns through stored glucose (glycogen), which also holds water, leading to quick but temporary weight loss. Most of this initial weight loss is water weight.

2. Then as carb stores deplete, the brain signals intense cravings—especially for sweets—because it needs carbohydrates for energy. These cravings will continue because the body wants these carbohydrates. This isn’t about willpower—it’s biology. Your body is wired to seek the fuel it needs. Eventually, one will give in to cravings and start eating carbohydrates again, which results in the weight that was lost, coming back on (2).

So rather than restricting carbs, a more effective long-term approach is choosing the right ones—especially those rich in fiber.

Choosing Smart Carbs for Blood Glucose Balance

Instead of eliminating carbohydrates, focus on high-fiber options to help stabilize blood glucose levels and support overall health (3). Some great choices include:

✅ Whole grains – Brown rice, quinoa, whole grain bread, whole wheat pasta, oats, popcorn, etc.
✅ Legumes – Lentils, beans, chickpeas, etc.
✅ Vegetables – Sweet potatoes, carrots, leafy greens, etc.
✅ Fruits – Berries, apples, pears, etc.

By including fiber-rich carbohydrates in meals, one will stay full longer, regulate digestion, and maintain steady blood glucose levels.

Let’s Build a Sustainable Plan Together

You don’t have to navigate diabetes alone. While Kaylee is currently away, our team of Registered Dietitians and Certified Diabetes Educators is here to support you every step of the way. If you’d like to learn more about carbohydrates and their role in blood glucose management, we invite you to book a free discovery call with Andrea or Roshni. Together, we’ll create a plan that works for you and helps you feel confident in managing your diabetes.

Click the link to book a discovery call with Andrea or Roshni today!

References

1. John L. Sievenpiper MD, PhD, FRCPC, Catherine B. Chan PhD, Paula D. Dworatzek PhD, RD, Catherine Freeze MEd, CDE, Sandra L. Williams MEd, CDE. Diabetes Canada 2018 Clinical Practice Guidelines for the Prevention and Management of Diabetes in Canada: Chapter 11 Nutrition Therapy. Can J Diabetes 42 (2018) S64–S79. Ch11-Nutrition-Therapy.pdf (diabetes.ca)

2. Diabetes Canada Website: Carbs 101. Accessed on June 22, 2025. https://www.diabetes.ca/about-diabetes-(3)/impact-stories/carbs-101

3. Diabetes Canada Position Statement on Low-Carbohydrate Diets for Adults With Diabetes: A Rapid Review. Canadian Journal of Diabetes, Volume 44, Issue 4, 295 – 299. Accessed on June 16, 2025. https://www.canadianjournalofdiabetes.com/article/S1499-2671(20)30097-6/fulltext