Managing your intake of carbohydrates plays an important role in controlling blood sugar when you have type 2 diabetes. Carbohydrates are an essential part of your diet, but you need to choose wisely and be aware of hidden carb sources, says Angela Ginn-Meadow, RD, LDN, CDE, a spokeswoman for the Academy of Nutrition and Dietetics.
Some foods — such as white rice, white pasta, mashed potatoes, and pastries — are obvious high-carb, low-nutrition sources that you most likely already know to limit in your diet because they can spike your blood sugar. However, there are many less obvious sources of carbohydrates, such as jarred spaghetti sauce, which can contain as many as 24 grams of carbohydrates per cup. That’s about half of the 45 to 60 grams of carbohydrates per meal suggested by the American Diabetes Association.
“Make pasta sauces at home and use a sugar substitute for sweetness,” Ginn-Meadow says. Start with a can of crushed tomatoes, add some spices along with the sugar substitute, and heat. This way, you cut back on the carbs without missing the flavor of jarred sauce.
Uncovering the Carbs
Here are six other hidden sources of carbohydrates and their lower-carb substitutions:
  • Condiments. “Barbecue sauce, cheese sauce, cocktail sauce, and mole sauce range from 10 to 15 grams of carbs per serving,” Ginn-Meadow says. “The key is to keep the portion size small.” Use a pastry brush to spread on the condiment rather than pouring it straight from the bottle. You’ll still get plenty of flavor but with fewer carbs. Ginn-Meadow recommends tartar sauce instead of cocktail sauce for fish, but says to stick to a 2-tablespoon serving to avoid too many calories. And for fewer calories and carbs, top pasta with freshly shredded cheese instead of making a creamy cheese sauce.
  • Smoothies. “Beverages always seem to surprise everyone,” Ginn-Meadow says, noting that a 12-ounce smoothie can pack 60 grams or more of carbs. Control your carbs by making your own using a cup of unsweetened almond milk, a cup of frozen strawberries, and about 3.5 ounces of plain Greek yogurt. You’ll have a filling, healthy breakfast for less than 20 grams of carbs.
  • Flavored coffees. If a café mocha is your sweet treat, you’re packing in a lot of carbs for just a few sips. A typical 16-ounce mocha contains more than 40 grams of carbohydrates. A cappuccino, which has just 12 grams of carbs, is a better choice. Sprinkle on cinnamon for a flavor boost. And keep in mind that plain black coffee has no carbs.
  • Yogurt. While yogurt is packed with protein and calcium, watch out for carbs, especially in flavored yogurts and varieties with lots of add-ins. A typical 6-ounce serving of a low-fat, fruit-flavored yogurt contains more than 20 grams of carbohydrate so it's important to read and compare nutrition labels. “Yogurt is a natural source of carbohydrate, which comes from milk,” Ginn-Meadows says. To cut carbs, choose Greek yogurt or select light flavored yogurt, she says. One container (170 grams) of plain, nonfat Greek yogurt has just over 6 grams of carbohydrates.
  • Oatmeal. Oatmeal, which is a whole grain, makes a healthy breakfast when you make it fresh. But one of those convenient packets of instant flavored oatmeal can pack about 33 grams of carbohydrates, while one-third cup of uncooked old-fashioned oats has about 18 grams of carbs. Top with some fresh fruit for natural sweetness.
  • Fat-free and sugar-free foods. “Fat-free products are often high in carbohydrates due to the removal of the fat and adding flavor with sugar,” Ginn-Meadow says. One-half cup of fat-free vanilla ice cream has nearly 21 grams of carbs, while the full-fat version has less than 16 grams. Fat-free sour cream has nearly 36 grams of carbs per cup; full-fat sour cream has less than 7 grams. Many sugar-free varieties of foods contain sugar alcohols, according to the Joslin Diabetes Center, which are heavy on carbs. Opt for a full-fat product and limit your portion size, Ginn-Meadow recommends. Compare the carbohydrates from the fat-free to sugar-free and original varieties and choose the one-serving product that will satisfy you, she adds.