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Bread

1 slice of bread = 15 grams or 1 serving of carbohydrate

Although white and wheat bread have similar carb content (check the food label for details), whole-wheat bread is your best bet; it typically has more than twice as much fiber as white bread, meaning you digest it more slowly and your blood sugar will rise more gradually after you eat it.

People with diabetes should aim to consume 30 grams of fiber daily, even though this can be hard on the digestive system for some people, says Kaul, a professor at Howard University College of Medicine, in Washington, D.C. She also suggests trying extra-thin bread, which can slice your calorie intake in half.

Next: Cooked pasta