Carbohydrates consist of sugar, starches and fiber. They're the nutrients that influence blood sugar levels the most. Carbs are present in a wide array of foods, such as grain products, starchy vegetables, fruits, milk, yogurt as well as sweets and desserts. Controlling the amount of carbs consumed is necessary to optimize blood sugar control.
Low-Carb Diet and Weight Loss
A 5 to 10 percent weight loss is associated with decreased insulin resistance and improved blood sugar control. Lowering calorie intake is necessary to lose weight and can be achieved either by reducing carb or fat intake. Low-carb diets have yielded similar results after a year compared to low-fat diets in scientific studies, which makes both approaches good options, according to a position statement released by the American Diabetes Association in the January 2008 issue of Diabetes Care.
Low-Carb Diets and Blood Sugar
Once carbs are digested, they are converted into sugar molecules that enter the bloodstream and influence blood sugar levels. Therefore, eating too many carbohydrates will lead to high blood sugar levels. Lowering carb intake, which is too high for most Americans, and spreading carbs evenly throughout the day can help lower blood sugar levels.
Carbohydrate Recommendations
The American Diabetes Association suggests starting with 45 to 60 g of carbs per meal, which totals 135 to 180 g of carbohydrates a day over three meals. The Mayo Clinic says low-carb diets usually call for 50 to 150 g of carbs per day.
Types of Carbs
The American Diabetes Association recommends aiming for no less than 45 g of carbs per meal, which corresponds to a low-carb diet totaling 135 g of carbohydrates a day. However, it is important to include the most nutrient-dense carbohydrates to get all the required nutrients, while managing blood sugar levels. Most of the carb intake should come from whole grains, whole fruits, milk and yogurt, while refined, or processed, grains, sweets and desserts should be avoided.
Special Considerations
In a position statement released by the American Diabetes Association in the January 2008 issue of Diabetes Care, it is mentioned that long-term effects of a very-low-carb diet are unknown and that by eliminating nutritious foods, these types of diets could lead to some nutritional deficiencies. The Institute of Medicine Food and Nutrition Board recommends an intake of at least 100 g of carbs a day. For people with diabetes on medication or insulin, it is important to consult a health care professional before lowering carb intake.
References
- Mayo Clinic: Low-Carb Diet
- "Diabetes Care": Nutrition Recommendations and Interventions for Diabetes
- Institute of Medicine Food and Nutrition Board: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids
- CDC: Carbohydrates
- Amercian Diabetes Association: Carb Counting
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