The truth about starch and diabetes

When people are diagnosed with diabetes, they may think they have to stop eating carbohydrates, including starches. “That’s not the case at all,” says Rahaf Al Bochi, R.D.N., L.D.N., spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition in Atlanta. “There’s really no diabetes diet. There’s just a healthy diet. And all foods fit.” But figuring out how they fit requires a bit of savvy.

Starches are just one type of carbohydrate, and they’re found in bread, cereal, crackers, pasta, potatoes, and rice. Probably no surprise there. But beans, corn, peas, pumpkins, squash, and sweet potatoes are also starchy foods. Sugars and fiber, also found in plant foods, are carbohydrates too.

“Carbohydrates are important,” says Al Bochi. “They are the major energy source for the body. We want to make sure we can get all the fiber, vitamins, and minerals we need for good health, so we want to include carbohydrates. But we want to remember that they can raise blood sugar levels.”

Figuring out how to have your cake (or potato) and eat it too may sound like a challenge, especially if you’re just beginning to learn about diabetes. Al Bochi offers these tips to help you boost your starch smarts:

Size up your servings. When we say a “serving” that doesn’t mean emptying the bread basket or downing a box of crackers. One serving of starch (which equals 15 grams of carbohydrates) means:
4 to 6 crackers
1/2 hamburger bun
1/2 English muffin
1 slice bread
1/3 cup cooked pasta or rice
1/2 cup black beans
1/2 cup oatmeal
1/2 cup starchy vegetable

Go for the grains. Whole grains, that is. Whole grains contain a lot of B vitamins and antioxidants, says Al Bochi. These include whole wheat bread and pasta, oats, barley, brown rice, and popcorn. Skip refined or enriched grains, which have the bran and germ (and much of the nutrients and fiber) stripped away.

Balance your plate. “A lot of people think that corn is a vegetable, so they’ll have it with mashed potatoes and chicken and think they’re doing really well,” says Al Bochi. “But corn is a starchy vegetable, so it counts toward your carbohydrate limit for that meal.” If you’re having a starchy side dish, pair it with a non-starchy vegetable like broccoli, carrots, cauliflower, cucumbers, green beans, lettuce, spinach, and tomatoes.

Spread them around. Don’t eat all of your carbohydrates at one meal. Have a serving here and there throughout the day to keep your blood sugar within the target range. The healthy plate model can help: Divide your plate: one quarter starchy vegetables, one quarter lean protein, and half non-starchy vegetables. So you can have corn and potatoes, but they should share that one-quarter wedge of your plate.

Enlist an expert. Starches aren’t the only challenge for people with diabetes. Al Bochi recommends that people with diabetes talk to a registered dietitian, especially if they’ve just recently been diagnosed. “Some people think dietitians are the food police, and they’re going to tell you not to eat your favorite foods,” says Al Bochi. In truth, they’re professionals who can take the guesswork out of eating with diabetes. “We work with your current schedule, lifestyle, and preferences to help create a plan that works for you,” she says.