One of the biggest factors affecting blood glucose levels in a person with diabetes is the amount and type of carbohydrates they consume. There is all kinds of advice concerning carbohydrates making it very confusing to know and understand what’s right and what’s wrong.
“Managing diabetes is very, very important and the types of carbs you choose makes a huge difference in controlling this serious disease,” said Dr. David B Samadi, chairman of urolory and chief of robotic surgery at Lenox Hill Hospital in New York City. “Understanding what kinds and how much carbohydrates to consume throughout the day can lead to better blood sugar control.”
First, there is no specific carbohydrate amount that is ideal for everyone with diabetes. There can be numerous variables affecting eating patterns making it hard to give everyone the same advice. That’s why each person with diabetes needs to find a healthy way of eating that keeps their blood glucose and A1C numbers in good control.
Secondly, anyone with diabetes should consult with a registered dietitian to have a personalized eating plan made for them to increase the likelihood of good blood sugar control and reducing serious complications associated with diabetes.
Third, healthy carbohydrates are plant-based foods that are in their natural state as much as possible. This would include all fruits, vegetables, whole grains, beans, and lentils. Avoid produce made with sauces, syrups, or heavy breading. The only animal-based foods containing carbs are milk and yogurt. Look for yogurt with less than 20 grams of total carbohydrates. Avoid carbohydrates made with added sugar and or fat such as pies, cakes, cookies, desserts, ice cream, pastries, etc. These less than healthy carbs have too much sugar and will only break down into a large amount of glucose pouring into your bloodstream raising your blood glucose levels.
Here 5 tips you can use to manage carbs while managing diabetes;
1. Measure blood glucose before and after a meal
You don’t have to do this each and every time you check your blood glucose, but occasionally take a blood glucose reading right before eating a meal and then two hours later. This is an excellent way to help you see the difference between the two numbers helping you learn how different foods and amounts of a food affect your blood glucose.
2. Fill half your plate with vegetables
Non-starchy vegetables are the way to go when including more produce in each meal. Whether it is one cup of raw or a half-cup cooked, a non-starchy vegetable choice is equivalent to only 5 grams of carbohydrates. Plus, non-starchy vegetables are excellent choices for increasing all-important vitamins, minerals, and phytochemicals.
“Load your plate up with plenty of delicious non-starchy veggies throughout the day. They will not make your blood sugar rise nearly as fast as sugary foods will,” stated Dr. Samadi. “Many Americans are not eating enough vegetables and are missing out on valuable nutrients that promote our health.”
3. What to do if you eat more carbs than you should have
To counter the effects of eating too many carbs at one meal that can make blood sugar spike, is to go for a long walk. Or choose another type of physical activity you enjoy to use up the excess sugar in your bloodstream bringing your blood glucose down within a more normal range.
4. Choose healthy carbohydrate foods over less healthy carbohydrate foods
As much as you can, always choose a healthy carb over a carb too high in sugar that’s bound to make your blood glucose skyrocket. Read nutrition facts labels looking at the Total Carbohydrate line and choose foods fitting into your daily allowance of carbs for each meal and snack.
5. Choose low to no-carb foods that are healthy for you
There are many options for healthy low to no-carb foods that won’t make your blood glucose get out of whack. Nuts, string cheese, and nonstarchy vegetables like cherry tomatoes or baby carrots can satisfy hunger without sending blood glucose into orbit.
“Everyone should eat like a person with diabetes is supposed to eat,” added Dr. Samadi. “The more you pay attention to your carb choices and monitor blood glucose each and every day, the more likely someone with diabetes can lead a full, active, healthy life with few complications.”
