Diabetes is a condition in which you have problems with the pancreatic hormone insulin, which is responsible for letting your liver, fat and muscle cells pull glucose out of your blood. If you have diabetes, you either do not produce enough insulin or you do not respond well to it. Diabetics typically need to limit their carbohydrate intake, but carbs can be a part of a healthy diet.
Carbohydrate Types
There are three main kinds of carbohydrates, the American Diabetes Association explains. Sugars are simple carbohydrates that give foods their sweet taste; sugars can be added to foods or found in naturally sweet foods such as fruit. Starches are complex carbs that can be found in starchy vegetables, grains and dried lentils, peas and beans. Starches are essentially made of many sugar molecules linked together. The third type of carbohydrate is fiber, which is an indigestible carb that passes through your intestines unabsorbed.
Why Carbs Matter
Moderating your carb intake is critical if you have diabetes. Carbs are rapidly broken down by the digestive tract to form glucose. If you have diabetes, eating high amounts of carbs will cause your blood glucose levels to go up. High blood glucose levels can cause a variety of problems, including an increased risk of heart disease and atherosclerosis. Chronically high blood glucose levels can also damage your vision, kidneys and nervous system.
Carb Counting
If you have diabetes, one dietary strategy you can employ is called "carb counting," which involves monitoring the amount of carbs you eat at each meal. According to the American Diabetes Association, a good starting goal is to get between 45 and 60 g of carbs at each meal. Not only will this help you keep from eating too many carbs, but it will also let you space your carb intake evenly throughout the day. This will help you avoid sudden rises and falls in your blood glucose levels.
Healthy Carbs
When creating an eating plan for diabetes, focus on consuming "healthy" carbs, which are those found in whole grains, fruits, legumes, low-fat dairy and vegetables. These carb sources are typically high in important vitamins and minerals, which add to their nutritional value. With the exception of dairy products, these carb sources also provide fiber, which promotes digestive health and which can lower your cholesterol and blood glucose levels. As a general rule, approximately half of your calories should come from carbs.
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