Nutrition and Diabetes

Carbohydrates: The big debate

So, what's the hot debate about? Before we jump into the fray, get the facts. In general carbohydrates do the following in our bodies:

• Carbohydrates give us fuel for our muscles
• Carbohydrates can be turned into fat and stored within the body
• The carbohydrate "glucose" makes our pancreas release insulin
• Carbohydrates cause blood fats (triglycerides) to rise
• If insulin is absent or doesn't work properly, the more carbohydrates you eat, the higher your blood glucose

There has been much disagreement on how much carbohydrate consumption is safe for diabetics. Currently, the ADA supports a position that each individual needs a different percentage of carbohydrates depending on eating habits, blood fats and glucose goals. So, a talk with your doctor will be helpful in determining these goals and how they might relate to your dietary needs.

Right now, the accepted norm for carbohydrate consumption is 50-60% of your total daily caloric intake, however that figure is starting to move towards 40%. If you have found a carbohydrate proportion in your diet that produces lower blood glucose levels, without increasing blood fats or weight — by all means stick to it.

Complex carbohydrates: The right stuff
Carbohydrates do increase blood glucose, but some of them raise it more than others do. You probably know this anecdotally — like the difference in how you feel after having a whole grain cereal for breakfast versus a frosted doughnut. Since once of the goals of a diabetes-friendly diet is to control blood glucose, this fact is significant.

The ability of a food to raise blood glucose is quantified in a value called a glycemic index (GI). Without getting into the math of the value, or the debate surrounding it's application, eating foods that have a lower GI has been shown to better control blood glucose, lower blood fats and "bad" cholesterol.

Do not fear. This news is not meant to condemn you to a diet more befitting a hamster. You can pretty easily make the switch to lower GI foods and still eat many of the foods you like. All you have to do is make a simple substitution of the lower GI version of the foods you know and love. Look below for a nifty table that lists simple (and tasty!) substitutions for lower GI foods.

Fiber is our friend
Back in the day before much of our food was processed, we ate many high-fiber carbohydrates during the course of the day. Fiber occurs naturally in plant foods only, has no calories and isn't digestible. This may not sound very appetizing in itself, but it's generally part of unrefined delicious items like fruit, vegetables and grains.

There are two types of fiber and each one is helpful for helping diabetes and overall health. Soluble fiber dissolves in water and can help lower blood glucose and cholesterol. Insoluble fiber doesn't dissolve in water and promotes regular intestinal movement. This can help prevent constipation and possibly lower risk of colon cancer. This is the fiber that you may call bulk or roughage.

The fantastic news is that many foods with a low GI level are also higher in fiber. You get two food components to help lower your blood glucose level for the price of one. Please contain yourself. Don't jump for joy just yet. We still have a lot to learn since you can't sustain a healthy life on carbohydrates alone.

Assignment #2
"Diabetics absolutely can not eat sugar!" Myth or fact? Take a little break now to read an intriguing article that debunks myths like the one above about the diabetic diet.

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