With type 2 diabetes, your body is not able to regulate your blood sugar levels by itself, so you need to adapt your lifestyle to keep your blood sugar levels within target. A healthy lifestyle implies watching your carbohydrate intake, being physically active, monitoring your blood sugar levels regularly and taking your medications as prescribed. Understanding how foods impact your blood sugar levels is very important to help you adapt your diet accordingly.
Carbohydrate-Containing Foods
The main food groups that provide carbohydrates to your diet are grains, legumes, fruits, dairy, starchy vegetables and sugar-containing foods. For example, 1/2 cup of oatmeal, 1 slice of bread, 1/4 of a large baked potato, 1/3 cup of cooked rice or pasta, 1/2 cup of beans, a small piece of fruit, 2/3 cup of sugar-free yogurt, 2 small cookies and 1/2 cup of ice cream or sherbet each provides 15 g of carbohydrates. Candies, soft drinks, baked goods, juices, french fries, bagels and breakfast cereals also constitute significant sources of carbohydrates in the typical American diet.
Carbohydrate Metabolism
After you eat carbohydrate-containing foods, the carbohydrates are digested by various enzymes produced by your mouth and pancreas. These enzymes break down the carbohydrates in your food into smaller molecules of sugar, also called glucose. From your intestines, this sugar is absorbed and transported into your bloodstream. This is why eating carbohydrate-rich foods elevate your blood sugar levels. The problem with type 2 diabetes is that your insulin is not efficient in taking that circulating sugar into your cells, where it can be burned for energy or stored. Therefore, this extra sugar stays in circulation in your bloodstream and causes high blood sugar levels.
Blood Sugar Target
To stay healthy with diabetes and avoid the damage caused by elevated blood sugar levels, the American Diabetes Association recommends that you aim for blood sugar levels between 70 and 130 mg/dL before each of your meals. If you check two hours after the start of a meal, your blood sugar levels should not rise above 180 mg/dL.
Getting the Right Amount of Carbs
Depending on the degree of insulin resistance you have and on your weight loss objectives, your optimal carbohydrate intake will vary. The American Diabetes Association suggests aiming for 45 to 60 g of carbs at each meal, but this may not work for everyone. Some type 2 diabetics benefit from a more carb-restricted approach. If your blood sugar levels are constantly above the recommended target, try reducing your carb intake until you find the right amount of carbs that help you manage your diabetes the best.
