One helpful to distinguish between low and high carbs is to look at the glycemic index, or GI, which measures how a carbohydrate-containing food raises blood glucose.
A food with a high GI raises blood glucose more than a food with a medium or low GI.
According to the American Diabetes Association, meal planning with the GI involves choosing foods that have a low or medium GI so if you are eating a food with a high GI, you can combine it with low GI foods to help balance the meal.
According to Diabetes UK, to stay on the safe side, opt for foods that are high in fibre and whole grains instead of refined carbs, such white bread.
Fibrous foods packed with wholegrain are better for your heart health and reducing our risk of certain types of cancers, notes the health site.