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Foods that contain carbohydrates such as fruits, pasta, bread, and starchy vegetables, get broken down into glucose for your body to use as energy, but also have the greatest impact on your blood sugar levels. This doesn’t mean you have to give up all carb-containing foods, rather focus on getting more of your calories from healthy, nutrient-dense carbohydrate foods that have a low glycemic index like fresh berries, non-starchy vegetables, low-fat dairy products, legumes and whole grains.

Whenever possible, avoid or limit foods and drinks that are high in added sugar, saturated fat, and sodium like soda, chips, cookies, and candy because these foods often lack nutritional value and can lead to fluctuations in blood sugar levels.1-3

Some common foods with carbohydrates include:

  • Grains, such as bread, noodles, pasta, crackers, cereals, and rice.
  • Fruits, such as apples, bananas, berries, mangoes, melons, and oranges.
  • Starchy vegetables, such as potatoes, corn, and peas; Non-starchy vegetables, such as asparagus, broccoli, and other salad greens.
  • Dairy products, such as low-fat milk and yogurt.
  • Legumes, including dried beans, lentils, and peas.
  • Snack foods and sweets, such as cakes, cookies, candy, and other desserts.
  • Fruit juices, soft drinks, and sports or energy drinks that contain sugar.