The diabetes epidemic now affects over 23.6 million Americans, according to the American Diabetes Association (ADA). Experts attribute the rise in cases of type 2 diabetes to the obesity epidemic; both numbers have been closely correlated in recent decades. The good news is that type 2 diabetes is manageable with a healthy lifestyle that incorporates proper diet and regular exercise, although some people may require extra help from oral medications or insulin injections.
Function
When somebody with or without diabetes eats carbohydrates, they are broken down into sugar molecules, which are then absorbed into the bloodstream and cause blood sugar levels to rise. People without diabetes are able to secrete the appropriate amount of insulin to keep blood sugar levels from rising too much after eating, but with type 2 diabetes, cells become resistant to the action of insulin and more sugar stays in the blood. It is important for people with type 2 diabetes to understand that carbohydrates are found in many foods, including grains, starchy foods, fruits, milk, yogurt, sweets and desserts.
Carbohydrate Intake
A lot of people with type 2 diabetes do not know how many grams of carbohydrates to include in their eating plan, and it is important to recognize that there is no one-size-fits-all answer. Although the ADA recommends starting with 45 to 60 g of carbohydrates per meal, that may be too much for some individuals with type 2 diabetes. The best way to determine what the right intake is for you is by monitoring your blood sugar levels before and after a meal to observe the impact of the carbohydrates. Some people with type 2 diabetes can benefit from a lower carbohydrate or low-carb diet, according to a study published in "Nutrition & Metabolism" in July 2005. It is therefore best to experiment, under medical supervision, until you find the right amount of carbohydrates for you.
Best Carbs
In addition to controlling the amount of carbohydrates you include in your diet, it is also important to choose the best carbs. You can measure the quality of the carbohydrate-containing foods by using a tool called the glycemic index, or GI. High-GI foods cause your blood sugar levels to spike, whereas low-GI foods can help you stabilize your blood sugar levels and optimize your diabetes control. Low-GI carbohydrates are usually less processed, such as stone-ground whole-grain bread, sourdough bread, large oat flakes, quinoa, sweet potato, whole-grain pasta, brown basmati rice, temperate climate fruits and dairy products.
Other Good Foods
Because people with type 2 diabetes often needs to significantly reduce their carbohydrate intake, they often wonder what there is left to eat. You can incorporate generous amounts of healthy fats, such as coconut oil, olives, olive oil, avocado, nuts, seeds and nut butter, in addition to an appropriate serving of protein at each meal, such as chicken, turkey, fish, meat, cheese, eggs, nuts and seeds. The healthy fats and protein can be served with a generous serving of nonstarchy vegetables.
