Carbohydrates are an important part of a healthy, well-balanced diet that provide your body with the nutrients necessary for energy and organ function. Carbohydrates also affect your blood sugar, which makes carbs of special concern to diabetics. Which carbohydrates you choose can play a part in your diabetes management, along with exercise and medication. Speak to your doctor about your medical needs before you make changes to your diet.
Simple and Complex
Carbohydrates can be grouped into two categories: simple and complex. Simple carbohydrates include sugars like fructose, dextrose, sucrose and glucose. Complex carbohydrates include legumes, whole grains and starchy vegetables like potatoes and corn. Refined simple carbohydrates like white sugar and flour provide calories but offer little nutrition. Choosing more whole grains and complex carbs instead of sugary, simple starches can improve insulin sensitivity, according to the Insulin Resistance Atherosclerosis Study published in "Annals of Epidemiology" in 1995.
Glycemic Impact
Some complex carbohydrates affect your blood sugar the same way table sugar would, while some simple sugars, like fruit, barely impact your system. To better understand which foods raise your blood sugar higher and faster, use the glycemic index rating system. Foods high on the glycemic index, 70 or more, cause fast, intense increases in blood sugar. Eating a diet rich in these types of foods has been linked to being overweight, infertility, certain cancers and heart disease, in addition to diabetes.
Examples
A low-glycemic impact diet is described by the Glycemic Index Foundation as including carbohydrates like cereals based on bran, oats and barley; all fruits and vegetables aside from potatoes; salads dressed with vinaigrettes; breads made from sourdough, whole-grains or stone-ground flours; Basmatti or Doongara rices. In addition, pasta, noodles and quinoa are included.
Glycemic Factors
One of the factors in rating a food's glycemic index is its fiber content. Fiber prevents your body from breaking down all the sugar in food, causing it digest without delivering as much sugar. Adequate fiber also helps regulate your digestion, hunger and cholesterol. Processed foods also have higher GI ratings, as well as ripe fruits and vegetables. Higher levels of fat and acid in food will lower the glycemic impact, but add oil to food sparingly because maintaining a healthy weight also plays a vital role in diabetes management.
Member Comments