Diabetes affects 23.6 million Americans, according to the American Diabetes Association, and these rates are on the rise, with as many as 1.6 million new cases diagnosed each year. Fortunately, people with diabetes have the power of managing their condition through proper food choices, especially by controlling their carbohydrate intake to keep their blood sugar levels under control, so they can live a long and healthy life.
Diabetes and Carbohydrates
Carbs constitute one of the main cornerstones for diabetes control. Of all three main macronutrients, which include carbs, protein and fat, carbs have the greatest impact on blood sugar levels. After consuming carb-rich foods, carbs are broken down into sugar, or glucose, which enters the bloodstream and causes an elevation in blood sugar levels. This stimulates the release of insulin by the pancreas, insulin being responsible for removing the sugar from the blood so it can be used for energy by the cells or be stored as glycogen or fat. However, diabetes is characterized by an intolerance to carbohydrates, which results in the high blood sugar levels seen in people with uncontrolled diabetes.
High-Carb Foods
Carbs are widely available in the food supply, especially in processed foods such as granola bars, crackers, breakfast cereals, cookies, muffins, cakes, doughnuts and soft drinks; grains such as bread, pasta, rice, oatmeal and barley; legumes; starchy vegetables; milk; yogurt; fruit; fruit juices; and sugar, including natural sources such as maple syrup, honey and molasses, as well as processed table sugar.
Low-Carb Foods
Because carbs raise blood sugar levels, it is advisable for people with diabetes to incorporate more low-carb foods into their diet. The best low-carb options include nonstarchy vegetables, such as kale, broccoli, leafy greens, cauliflower, asparagus, onions, tomatoes, mushrooms, bell pepper, summer squash and green beans, as well as protein-rich foods, such as poultry, fish, seafood, meat, eggs and cheese, and healthy fats, such as avocado, olives, olive oil, coconut oil and nuts, which are practically carb-free. The fruits with the lowest carb content are berries and unsweetened dairy products, such as regular milk and plain yogurt, which can also be considered low-carb foods.
Low-Carb and Diabetes
Although the actual recommendations suggest that diabetics should consume 45 to 60 g of carbs at each meal, recent evidence now shows that people with diabetes would benefit from adopting the low-carb approach, as pointed out in the June 2006 issue of the journal "Nutrition and Metabolism." Evidence suggests that an eating plan limiting carbs to less than 50 to 60 g a day could result in weight loss, better glycemic control and improved blood cholesterol levels.
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