Understanding Carbohydrates
- Carbohydrates are one of three macronutrients that make up food, along with protein and fat.
- Carbs are your body’s primary energy source because they are digested faster than protein and fat.
- Carbs have the greatest effect on raising blood sugar levels, which is why people with diabetes need to know about them.
- Choosing whole, unprocessed carbohydrates over refined options and simple sugars is key for people with diabetes.
What Are Carbs?
- Carbohydrates are counted in grams, a measure of weight, and even a few grams can make a difference.
- For individuals with type 1 diabetes, it’s essential to match carbohydrate intake to insulin dose for optimal blood sugar results.
- For those with type 2 diabetes, consuming too many carbohydrates can lead to increased blood sugar levels.
- Accurate carbohydrate counting is crucial for effective blood sugar management.
Chemistry, Digestion, and Sources of Carbohydrates
- Carbohydrates are composed of sugar units, including single sugar units (sugar or glucose) and chains of sugar units (starch).
- Carbohydrates must be broken down into single sugar units to be absorbed.
- Glucose is the most common sugar unit in food and the body.
- Carbohydrates are found in various food sources, including fruits, vegetables, whole grains, and more.
Carbohydrates and Blood Sugar
- Carbohydrates are broken down into sugar, which enters the blood when people eat foods containing carbohydrates.
- Carbohydrate metabolism is important in the development of type 2 diabetes, which occurs when the body can’t make enough insulin or can’t properly use the insulin it makes.
- The body uses insulin to regulate blood sugar levels.
- Carbohydrates are classified as simple or complex based on their chemical structure.
Glycemic Index and Load
- The glycemic index (GI) is a scale from 0 to 100 that ranks carbohydrates based on how quickly and how much they raise blood sugar levels after eating.
- Foods with a high GI, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar.
- Foods with a low GI, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar.
- The glycemic load (GL) is a measure that takes into account both the amount of carbohydrate in a food and its impact on blood sugar levels.
Carb Counting and Management
- Carb counting is a way to manage blood sugar levels by tracking the amount of carbohydrates consumed.
- This method is especially helpful for people with diabetes who take mealtime insulin.
- Carbs are measured in grams and can be found on the Nutrition Facts label or through online resources.
- A typical carb serving is about 15 grams of carbs, but this can vary depending on the food.
Why and How to Count Carbs
- Carb counting helps match insulin doses to the amount of carbs consumed.
- This approach can help regulate blood sugar levels and improve overall diabetes management.
- It’s essential to understand the different types of carbs, including sugars, starches, and fiber.
- Fiber is the part of plant foods that isn’t digested and can help with overall health.
Determining Your Optimal Carb Intake
- The amount of carbs that is suitable for an individual depends on their age, weight, activity level, and more.
- It’s essential to work with a healthcare provider to create a personalized meal plan.
- Diabetes self-management education and support (DSMES) programs can help individuals develop a healthy meal plan.
Healthy Eating with Diabetes
- Choose whole foods that are rich in nutrients, such as vegetables, fruits, whole grains, and lean proteins.
- Start by making small changes and sticking to them.
- Incorporate physical activity into your daily routine.
- Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table.
Balanced Meals and Snacks
- Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).
- Limit refined grains (like white rice and white bread).
- Incorporate protein and healthy fats into your meals and snacks.
- Drink water, tea, or coffee (with little or no sugar).
Choosing the Right Foods
- Focus on whole, unprocessed foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Limit sugary drinks and refined carbohydrates.
- Choose low-fat or fat-free dairy products and lean protein sources.
- Incorporate physical activity into your daily routine.
Low Carb Diets and Diabetes
- Low carb diets have consistently been shown to lower blood sugar and improve other health markers in people with diabetes.
- Many studies support the use of carb restriction in people with diabetes.
- Very low carb diets typically induce mild to moderate ketosis, a state in which your body uses ketones and fat, rather than sugar, as its main energy sources.
Types of Low Carb Diets
- Very low carb diets restrict carbs to 20-50 grams per day.
- Low carb diets restrict carbs to 50-100 grams per day.
- Moderate carb diets provide 130-220 grams of carbs per day.
Effectiveness of Low Carb Diets for Diabetes
- Low carb diets have been shown to improve blood sugar control and reduce the risk of complications in people with diabetes.
- Low carb diets may also help with weight loss and improve overall health markers.
Creating a Personalized Meal Plan
- Work with a healthcare provider or registered dietitian to create a personalized meal plan.
- Consider your dietary preferences, lifestyle, and health goals when creating your meal plan.
- Incorporate physical activity into your daily routine.
Working with a Healthcare Provider or Registered Dietitian
- A healthcare provider or registered dietitian can help you create a personalized meal plan that takes into account your dietary needs and health goals.
- They can also provide guidance on carb counting and help you develop a healthy relationship with food.