Diabetics constantly need to keep their blood glucose levels in check, and carbohydrates can be a source of concern. These necessary building blocks of nutrition are converted into glucose (blood sugar) and used as fuel.
Simple Carbs: Bad
Simple carbohydrates are sugars: sucrose (white sugar), fructose (fruit sugar) and lactose (milk sugar). These are utilized instantly, abruptly increasing insulin levels and depleting them quickly. This can leave a diabetic with what is commonly known as a "sugar low" and a rapid increase in appetite.
Quick Response
Eating heavily refined and processed foods, which are high in simple carbohydrates, can cause a repetitive cycle of cravings that is difficult to suppress. The body needs an energy boost after the initial quick burst wears off, and it is common to want the same type of food that caused it in the first place. This cycle can be detrimental long term to a diabetic because it increases tissue degeneration and ultimately compromises the immune system.
Refinement
Wherever possible, avoid instant "white" foods because they are instantly processed and burn too quickly. Taking out the natural oils to prevent spoilage in processed foods such as white pasta, breads and instant potatoes strips all the beneficial nutrients from the food, including the fiber that diabetics need to sustain an even glucose level.
Complex Carbs: Good
Complex carbohydrates are rich in protein, fiber, fats, vitamins and minerals; they metabolize at a slow and even rate. Some prime examples include whole grains (hull in tact), legumes, fruits and root vegetables.
Slow Release
Eating more complex carbohydrates can help avoid the hypoglycemic effect (low blood glucose) and will strengthen the adrenal glands, improving the immune system necessary to a diabetic's overall health.
References
- Harvard School of Public Health
- Lowe, Carl and James Nechas; "Whole Body Healing"; 1983
