Carbohydrates in Type 2 Diabetes: Not Enemies, but a Source of Strategic Fuel
With a diagnosis of type 2 diabetes, many people come to believe that carbohydrates are the main and absolute enemy. This is a dangerous misconception. Carbohydrates are the body’s primary source of energy, especially for the brain. The key to managing diabetes is not elimination, but the smart choice of carbohydrate type, control of quantity, and proper distribution throughout the day.
Why are carbohydrates so important for control?
Carbohydrates from food are broken down into glucose, which enters the bloodstream. In response, the pancreas produces insulin—a “key” hormone that helps glucose enter cells to generate energy. In type 2 diabetes, insulin resistance develops: cells respond poorly to insulin, and glucose remains in the blood, causing hyperglycemia.
The goal is to prevent sharp spikes in blood sugar by ensuring a smooth, gradual supply of glucose. This is achieved by choosing the “right” carbohydrates.
Two fundamentally different types of carbohydrates
1. Simple (“fast”) carbohydrates
What they are: Sugar, sweets, honey, sugary drinks, baked goods made from white flour, most fast food.
How they act: They are absorbed instantly, causing a rapid surge in blood glucose. The pancreas is forced to work in emergency mode, which worsens insulin resistance.
Bottom line: They should be minimized in the daily diet. This is not everyday food, but rather a remedy for hypoglycemia.
2. Complex (“slow”) carbohydrates
What they are: Grains (buckwheat, bulgur, whole oat groats), whole-grain bread, legumes (lentils, chickpeas, beans), vegetables, durum wheat pasta cooked al dente.
How they act: They contain fiber, which slows glucose absorption. Blood sugar rises gradually, without stress on the body.
Bottom line: These are the foundation of a carbohydrate diet in diabetes. They provide long-lasting satiety and stable energy.
Practical tools for managing carbohydrates
1. Quantity control: Bread Units (BU) and grams
For precise control, it is important to learn how to quantify carbohydrates.
1 BU = 10–12 g of net carbohydrates. This amount typically raises blood sugar by about 2–3 mmol/L (individual response varies).
Examples:
1 BU = 1 slice of bread (25 g), 2 tablespoons of cooked grain, 1 medium apple, 1 glass of milk.Important: The daily BU allowance is determined individually by a physician or endocrinologist, taking into account age, weight, physical activity, and therapy (approximately 12–25 BU per day). They should be evenly distributed across 3 main meals and 1–2 snacks.
2. Quality assessment: Glycemic Index (GI) and Glycemic Load (GL)
Glycemic Index (GI) shows how quickly a food raises blood sugar compared with pure glucose (GI = 100).
Low GI (≤ 55): Most vegetables, legumes, berries, buckwheat, pearl barley.
High GI (≥ 70): White bread, sweet pastries, mashed potatoes, honey.
Glycemic Load (GL) is a more important indicator. It accounts for both the speed and the total amount of carbohydrates in a serving.
GL = (GI × grams of carbohydrates in a serving) / 100
Low GL (≤ 10): Can be eaten freely (for example, a large portion of salad).
High GL (≥ 20): Should be eaten rarely and in small portions.
Example: Watermelon has a high GI (75), but a standard serving (120 g) contains few carbohydrates.
Its GL = (75 × 6 g) / 100 = 4.5 (low).
This means a small portion of watermelon can be included, as long as total carbohydrate intake at the meal is controlled.
Key rules of “carbohydrate safety”
Choose whole foods over processed ones. Whole-grain bread instead of white bread; whole buckwheat instead of instant flakes.
Combine carbohydrates with protein and healthy fats. Add fish or chicken to grains; pair fruit with a handful of nuts or cottage cheese. This further slows glucose absorption.
Control portion size. Even healthy buckwheat piled high on the plate will create a high glycemic load. The optimal portion is 4–6 tablespoons of cooked grain per meal.
Start meals with vegetables. Fiber from vegetables (salads, leafy greens) creates a “buffer” that slows the absorption of carbohydrates eaten afterward.
Don’t be afraid of legumes. Lentils, beans, and chickpeas are champions in fiber and protein, have a low GI, and are very filling.
Trust, but verify with a glucose meter. Measure blood sugar 1.5–2 hours after meals. This is the best way to understand how your body responds to a specific food and portion.
Conclusion
With type 2 diabetes, there is no need to put yourself on a “carb-free” diet. You need to become a skilled manager of your resources. Focus on complex, fiber-rich carbohydrates, learn to count them, and distribute them wisely throughout the day. This skill is the foundation of long-term blood sugar control, good well-being, and the prevention of complications. It is not a restriction, but a new, more conscious and healthier way of eating.