Carbohydrates are the foods responsible for raising blood sugar levels. When sugar enters the bloodstream, our bodies release insulin to control the amount of sugar in the blood. In type 1 diabetics, the pancreas no longer produces insulin. In type 2 diabetics, too little insulin is released or the body is not sensitive to the amount that is available. All diabetics must eat the correct amount and type of carbohydrates in order to control blood sugar levels.
Diabetes Basics
Insulin is the hormone that signals the uptake of sugar and starches into cells to be metabolized for energy. In type 1 diabetes, the body produces no insulin and is dependent on insulin therapy. In type 2 diabetes, there is insufficient insulin production or insensitivity to insulin, which results in elevated blood sugars. The negative side effects of continuously elevated blood sugar levels are fatigue, excessive thirst, frequent urination, irritability, poor circulation, and kidney and retinal damage.
The Link Between Carbohydrates and Diabetes
Controlling carbohydrate intake is imperative for anyone with diabetes. Diabetics need to eat high fiber, complex carbohydrate foods in order to avoid a spike and drop in blood sugar levels. These types of carbohydrates include fruits and vegetables, whole-grain products, beans, nuts and seeds. When reading a food label of a carbohydrate product, a good choice contains 4 grams of fiber or more per serving.
Carbohydrate Intake Recommendations
Carbohydrates are not as restricted in type 1 diabetes diets because insulin units can be adjusted based on intake. However, type 2 diabetics must control blood sugar levels mainly though diet. Type 2 diabetics should have about 150 to 185 grams of carbohydrate per day. These numbers equate to about 30 grams for breakfast, 45 grams for lunch and 60 grams for dinner, along with two to three snacks of 15 grams of carbohydrates each. Carbohydrates can be measured based on the amount listed on the food label or by following the proper portion sizes.
Carbohydrate Serving Sizes
One carbohydrate serving, or 15 grams of carbs, is equal to one of the following: 1 medium piece of fruit, 1/2 banana, 1/2 cup chopped fruit, 1 cup raw vegetables, 1/2 cup cooked vegetables, 1 slice of bread, 1/2 English muffin or bagel, 1/2 cup cooked cereal or pasta, 1/3 cup rice, 1/2 cup starchy vegetables, such as peas, corn or squash, 1 small potato, 1/2 to 3/4 cup cereal, 1/2 cup cooked beans and 1 cup low-fat milk or yogurt.
Carbohydrates to Avoid
Diabetics should limit or avoid carbohydrates that are high in sugar content and highly processed. White carbs such as white bread, white flour and refined white sugar will raise blood sugar levels quickly and make it harder for the body to take the glucose out of the blood and metabolize it. The types of foods that should be avoided are desserts/sweets, white rice, white pasta, white bread, sodas, fruit juices with added sugar, potatoes and potato chips, and refined cereals made with high fructose corn syrup.
Meal Planning & Shopping Tips
When buying groceries, shop the perimeter of the store. Choose fruits and vegetables, lean proteins such as poultry, fish, lean beef and pork loin, low-fat dairy, legumes and heart healthy fats such as nuts, seeds, and canola and olive oil. While shopping in the aisles, buy whole grains and high fiber carbohydrates, and frozen fruits and vegetables. Avoid processed and packaged foods, as they tend to be higher in sodium and preservatives.
When planning meals and serving yourself, half of your plate should be green leafy vegetables, one quarter should be lean protein and the other quarter should be complex carbohydrates.
