Carbohydrates have a greater impact on blood sugar or glucose than even fats and protein. Diabetics should ensure no more than 40 to 65 percent of their daily caloric intake comes from carbohydrates and ensure that most of this comes from good carbs like vegetables, fruits, whole grains and beans. Simple carbohydrates or sugars are bad carbs that can increase blood glucose levels quickly.
What are carbs?
Your body uses carbohydrates to make glucose (sugar) which is the fuel that gives you energy and helps keep everything going. Your body can use glucose immediately or store it in your liver and muscles for when it is needed. You can find carbohydrates in the following: fruits, vegetables, breads (cereals, and other grains), milk (and milk products), foods containing added sugars such as cakes, cookies, and sugar-sweetened beverages.
Healthier foods that are higher in carbohydrates include ones that provide dietary fiber and whole grains as well as those without added sugars.
There are two main types of carbohydrates:
– Simple carbohydrates (less healthy)
– Complex carbohydrates (more healthy)
What are simple carbohydrates?
Simple carbohydrates are digested quickly. This is why they are used for quick energy. The digestive enzymes easily break down these molecules for absorption. Their rapid absorption increases the chances of sugar converting to fat . Examples include white bread, white rice, refined sugars (white sugar, cookies, candy, jelly), most packaged cereals, pasta (white flour), sodas, soft drinks and chocolate.
What are complex carbohydrates?
Complex carbohydrates are harder to digest. Digestive enzymes have to work much harder to break them down for absorption through the intestines. For this reason digestion of complex carbohydrates takes longer. The slow absorption of these sugars provide us with a steady supply of energy and limits the amount of sugar converted into fat and stored. Examples include whole grain bread, brown rice, unrefined sugars, (whole cane or raw sugar), oatmeal, potatoes, most fruits, corn and rice.
Try to replace simple carbohydrates with complex carbohydrates.
All carbs can contribute to weight gain and worsening control of diabetes, but eating simple carbohydrates make you much more prone. to this bad consequence.
What are fats?
Fats are nutrients that are water insoluble and supply the body with energy. They are needed for important bodily functions. However too much fat consumption can lead to poor control of diabetes and to the development of cardiovascular disease. There are several types of fats: polyunsaturated fats, monounsaturated fats, saturated fats and trans fats.
Polyunsaturated and monounsaturated ( the “good” fats).
Found in nut and vegetable oils and oily fish, such as salmon, trout, and herring. They don’t raise blood cholesterol levels and may even reduce the risk of cardiovascular problems. Eating seafood with omega-3 fatty acids, such as salmon and sardines, twice a week may reduce the risk of certain forms of heart disease.
Saturated and trans fats (the “bad” fats)
Found in dairy and beef products and palm and coconut oils. The more of them you eat, the higher your risk of developing cardiovascular disease. Trans fats are also found in French fries and many commercially baked products, such as cookies and crackers, but are becoming less common.
Examples of good oils: Olive oil (best), Canola oil (next best), Peanut oil (good), Vegetable oil (least)
Examples of bad oils: Coconut oil, Palm oil, All animal based oil such as lard and bacon grease.
Go to this link for more: www.diabetes.org/food-and-fitness/food/